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Thu, October 19th, 2006, 10:39 AM
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#3721
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Senior Member
carguy is offline
Join Date: Apr 20th, 2005
Age: 56
Posts: 2,996
Sex: Male
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Happy B-Day, John. Looking very swole these days. 
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Thu, October 19th, 2006, 10:56 AM
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#3722
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Merk is offline
Join Date: Oct 29th, 2005
Location: Stalking Maya
Age: 24
Posts: 1,422
Sex: Male
Stats: 5'6, 160 lbs, Fatter than a McDonald's Big Mac with extra cheese!
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Quote:
Originally Posted by carguy
Happy B-Day, John. Looking very swole these days. |
Its Johns Birthday?? HAPPY BIRTHDAY JOHN!!!
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Thu, October 19th, 2006, 11:14 AM
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#3723
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Senior Member
Jokat is offline
Join Date: Jul 28th, 2005
Location: Cape Town, South Africa
Age: 34
Posts: 609
Sex: Male
Stats: Height: 180cm
Weight: 87 Kilos
Body Fat: 16
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Yeah! Happy Birthday John!  I hope you have a wonderful day.
__________________
Kind Regards,
Jokat
My mission statement...
To live without attachment, to love unconditionally and to have compassion for all things. To support and uplift, to comfort and shelter, to find the best in all situations and make the most of the time I have here in this life.
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Thu, October 19th, 2006, 12:34 PM
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#3724
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gravityhomer is offline
Join Date: Jan 23rd, 2004
Posts: 3,328
Sex: Male
Stats: 5'10"; 31; Male; CT, USA
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Happy Birthday John!
the below comparison is amazing. you've accomplished more in the last few years than most do in their entire life. have a great day, man!
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Thu, October 19th, 2006, 07:45 PM
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#3725
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Owner
John Stone is offline
Join Date: Jan 20th, 2004
Location: Central Florida
Age: 41
Posts: 17,302
Sex: Male
Stats: 6', 199.6 pounds, 12.4% body fat (maintaining)
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Thank you guys for the kind words and Birthday well-wishes. I appreciate all of you more than I can properly convey. 
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Thu, October 19th, 2006, 11:30 PM
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#3726
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Senior Member
EliteTraining is offline
Join Date: Aug 28th, 2006
Posts: 160
Sex: Male
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Happy Birthday John!!! Your 1 year older, stronger, and healthier..hope you enjoy your day
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Fri, October 20th, 2006, 05:41 AM
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#3727
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eleonardo is offline
Join Date: Dec 1st, 2004
Location: Amsterdam
Age: 32
Posts: 2,475
Sex: Male
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Quote:
Originally Posted by gravityhomer
Happy Birthday John!
the below comparison is amazing. you've accomplished more in the last few years than most do in their entire life. have a great day, man!
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I keep getting astonished at the achievement.
Seriously... dramatic difference.
AMAZING JOB.
__________________
~ there is no time like the present ~
My Journal 
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Fri, October 20th, 2006, 03:07 PM
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#3728
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Senior Member
OoOGazOoO is offline
Join Date: Jul 27th, 2004
Posts: 291
Sex: Male
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Happy birthday John!!!
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Fri, October 20th, 2006, 03:59 PM
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#3729
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Senior Member
Happy Monster is offline
Join Date: Nov 14th, 2005
Location: Nottingham, UK
Age: 32
Posts: 3,727
Sex: Male
Stats: 5"10", 61kg
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Happy Birthday!! 
__________________
__________________
You can't keep a good monster down!
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Fri, October 20th, 2006, 04:25 PM
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#3730
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Owner
John Stone is offline
Join Date: Jan 20th, 2004
Location: Central Florida
Age: 41
Posts: 17,302
Sex: Male
Stats: 6', 199.6 pounds, 12.4% body fat (maintaining)
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 Thanks very much!
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Fri, October 20th, 2006, 04:40 PM
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#3731
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Senior Member
Happy Monster is offline
Join Date: Nov 14th, 2005
Location: Nottingham, UK
Age: 32
Posts: 3,727
Sex: Male
Stats: 5"10", 61kg
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Don't deadlift the cake now.. 
__________________
__________________
You can't keep a good monster down!
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Fri, October 20th, 2006, 08:42 PM
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#3732
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Owner
John Stone is offline
Join Date: Jan 20th, 2004
Location: Central Florida
Age: 41
Posts: 17,302
Sex: Male
Stats: 6', 199.6 pounds, 12.4% body fat (maintaining)
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For the past three weeks my arms have been stuck at 17.5 inches (cold), which is the largest my arms got last year while bulking, and the largest they have ever been. Obviously I need to shake things up a bit to get them to grow past this point.
I think the amount of volume I was doing (4 supersets) is probably too much. I decided to back off on the volume a bit, up the intensity and give 110% to three supersets. That's what I did tonight, and I really blasted the hell out of my arms. There is no way I could have done another superset after I finished tonight's workout, so obviously I was subconsciously holding something back knowing I had to do four supersets. It will be interesting to see if my arms start growing again now.
I also changed my exercises around. This is a new mix for me, and I like it. Here's what I did:
Superset #1: 4 x 12 barbell curls / 4 x 12 lying french curls (ez-bar)
Superset #2: 4 x 12 hammer curls / 4 x 12 tricep pressdowns
Superset #3: 4 x 12 cable curls / 4 x 12 kneeling overhead cable tricep extensions
I had some great pictures tonight, but somehow I accidentally flipped the focus on my camera from "auto" to "manual" and none of them came out except these, which are (of course) the worst ones.
These continue the B&W photo series I've been doing that emphasize each muscle group.
Here is a biceps shot and a triceps shot (the tricep picture is kinda blurry, but not nearly as blurry as the others I took tonight):
 
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Fri, October 20th, 2006, 09:11 PM
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#3733
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danboback is offline
Join Date: Feb 24th, 2004
Location: Canton, Ohio
Age: 24
Posts: 818
Sex: Male
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Arms are looking thick!
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Fri, October 20th, 2006, 11:31 PM
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#3734
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Senior Member
EliteTraining is offline
Join Date: Aug 28th, 2006
Posts: 160
Sex: Male
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John, what are some of the things you keep in mind when switching excercises around every 3-4 weeks? Totally new excercises? The change in order?
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Sat, October 21st, 2006, 12:31 AM
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#3735
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Senior Member
EliteTraining is offline
Join Date: Aug 28th, 2006
Posts: 160
Sex: Male
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I just looked at your day to day pictures for the first time....is it me or did you actually keep an 8 pack?
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Sat, October 21st, 2006, 03:50 PM
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#3736
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Senior Member
Reno_1ted is offline
Join Date: Mar 15th, 2004
Location: North West of England
Age: 28
Posts: 1,644
Sex: Male
Stats: 5'8'', 10-11%BF 163lbs
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John,
First up, happy birthday my friend.
Secondly, is it just my memory, or do you always do your arm supersets bicep first?
Perhaps a change round of this would be a good idea. Start off the sets with triceps?
__________________
"If it works, do it. If it doesn't, don't. My attitude is, don't agonize over why." Dorian Yates, 2001
Lifting weights builds strength of character, strength of body, knowledge of yourself and your own limitations, a quiet confidence in being able to face any challenge no matter how daunting; one that carries over to anything you might do.
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Sun, October 22nd, 2006, 01:20 AM
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#3737
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Senior Member
stallion16 is offline
Join Date: Mar 6th, 2005
Age: 21
Posts: 600
Sex: Male
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hey john, have you ever tried doing dips with added weight. I hear these things are great mass builders for the triceps. I did them for a while but then I had to stop due to an injury. They were mighty affective though
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Sun, October 22nd, 2006, 09:10 AM
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#3738
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Owner
John Stone is offline
Join Date: Jan 20th, 2004
Location: Central Florida
Age: 41
Posts: 17,302
Sex: Male
Stats: 6', 199.6 pounds, 12.4% body fat (maintaining)
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Quote:
Originally Posted by danboback
Arms are looking thick! |
Thanks!
Quote:
Originally Posted by EliteTraining
John, what are some of the things you keep in mind when switching excercises around every 3-4 weeks? Totally new excercises? The change in order?
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A little bit of both.
Quote:
Originally Posted by Reno_1ted
First up, happy birthday my friend.
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Thanks, Reno!
Quote:
Originally Posted by Reno_1ted
Secondly, is it just my memory, or do you always do your arm supersets bicep first?
Perhaps a change round of this would be a good idea. Start off the sets with triceps?
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You are correct, I have always done biceps work first. That's a good suggestion, and another little tweak to further mix things up. It can't hurt to try! I'm going to swap the order starting with next Friday's workout.
Quote:
Originally Posted by stallion16
hey john, have you ever tried doing dips with added weight.
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Absolutely - great exercise.
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Sun, October 22nd, 2006, 10:46 AM
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#3739
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Member
anonjohn is offline
Join Date: Aug 5th, 2004
Posts: 101
Sex: Male
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Hey John. Congratulations on the awesome bulking progress. Amazing as always. That February '04 vs. September '06 comparison shot just blew me away! It doesn't get much more motivating than that. Anyway, in this morning's news update you mentioned that today you're doing cardio. I was wondering about that actually. What are you doing for cardio on this bulk (and how often, at what intensity and for how long)? I was just curious, considering how successfully you're adding mass. Thanks and stay strong!
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Sun, October 22nd, 2006, 10:51 AM
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#3740
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Owner
John Stone is offline
Join Date: Jan 20th, 2004
Location: Central Florida
Age: 41
Posts: 17,302
Sex: Male
Stats: 6', 199.6 pounds, 12.4% body fat (maintaining)
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Quote:
Originally Posted by anonjohn
Hey John. Congratulations on the awesome bulking progress. Amazing as always. That February '04 vs. September '06 comparison shot just blew me away! It doesn't get much more motivating than that. Anyway, in this morning's news update you mentioned that today you're doing cardio. I was wondering about that actually. What are you doing for cardio on this bulk (and how often, at what intensity and for how long)? I was just curious, considering how successfully you're adding mass. Thanks and stay strong!
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Thanks!
My training schedules, past and present, along with other workout information can always be found here: http://www.johnstonefitness.com/php/training.php
While bulking I do cardio only twice per week on non-weight training days. I do 45 minutes of fasted LISS.
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