John Stone's Picture Gallery and Video Archive

[1FastGTX]

Originally Posted by John Stone

I already do lots of shrugs, upright rows and (of course) deads. I mix my shrugs up between very heavy barbell shrugs and "burnout" shrugs with lighter (2x105 lb) DB shrugs.

I've never done behind the back barbell shrugs. Is this physiologically sound for someone with chronic shoulder problems? That is my only concern. If so, I'll add them starting tomorrow, which is delts/traps/calves day.

As you know I have a shoulder problem too (and from what I recall our injuries are similar). This exercise doesn't bother me at all. I've done it with a straight bar and with a smith machine.

I like to vary the grip on these, with palms facing me and with palms facing away.

I was going to mention rack pulls (partial deadlifts) to you the other day, but forgot to, sorry. I find those to be very effective.

[John Stone]

Originally Posted by chicanerous

For a greater quad sweep, a la Christian Thibaudeau's recommendations, try front squats with a narrow stance and no lockout (keeping constant tension on the legs). Adding a double contraction to it would be even better -- descend, ascend part way, descend, ascend all the way to make one rep.

For trap development, since you're using many of the good standard variations already, you might try some power / jump shrugs: http://www.exrx.net/WeightExercises/...JumpShrug.html

You are a living, breathing exercise database, Chico. Thanks--good suggestions!

Originally Posted by EliteTraining

OH MAN John you look awesome, I sure dont want to me you in a dark alley.

Ah, I'm harmless. Sorta.

Originally Posted by 1FastGTX

As you know I have a shoulder problem too (and from what I recall our injuries are similar). This exercise doesn't bother me at all. I've done it with a straight bar and with a smith machine.

I like to vary the grip on these, with palms facing me and with palms facing away.

I was going to mention rack pulls (partial deadlifts) to you the other day, but forgot to, sorry. I find those to be very effective.

That's what I was hoping to hear! I'll also check out partial deads.

Thanks very much for the honest critiques and helpful advice - I'll get those traps, side/rear delts and outer quads popping!

[Silver]

Originally Posted by John Stone

Ah, I'm harmless. Sorta.

you mean other than the CWP and the knives?

[mastover]

I'll try and add to chic's and Fast's great advice, if I can. BTW I have all of the chicmeister's training books (23 in total) and have been following his recommendations for the last 20 years.

~shoulders - standing DB military press, and seated DB presses on a flat bench with no back support. Elbows flared out, in line or slightly behind the ears, pinky's higher than thumbs. These two exercises done in this method will eliminate anterior delt involvemnt. Close grip chins to the neck will also be of extreme help for the posteriors, as well as barbell rows to the nose with a wide grip.

~inner quads, lower quads - narrow stance pause squats for a 5 count in the hole, machine hack squats with a duck stance heels touching, feet slightly beneath the middle of the plate. On your ascent, simulate the "wiping your feet on the mat" action. This little action will recruit muscle in the area which has relatively remained dormant.

~upper traps - close grip BB shrugs. Wide grip behind back shrugs. If you are doing upright rows with chronic shoulder trouble (as you stated) you'll have no probs going behind the back. Although try out the movement with a light weight at first. On another note, I'd never do upright rows. But that's just my opinion.

I also have to say that I have never achieved such success as you in putting on offseason mass. Doing what you have done completely natural (the ONLY way to fly IMHO) is truly a great achievement. Whether I've done some things wrong, or just have competed too often in my career (never allowing sufficient time between shows to gain lean mass), I have never gone above 178 lbs. at my heaviest. For me, it's probably a good thing, since I am never above 15 lbs from contest weight. But, d&%! for once in my career I'd like to have hit 190 or 200 lbs. I always wonder what I would've been able to squat at that high a weight.

[John Stone]

Originally Posted by mastover

I'll try and add to chic's and Fast's great advice, if I can. BTW I have all of the chicmeister's training books (23 in total) and have been following his recommendations for the last 20 years.

It's true. No one really believes that he's only 19 years old anyway. That's nonsense.

Thanks for the great training advice - it's very much appreciated and will be put to good use.

Originally Posted by mastover

I also have to say that I have never achieved such success as you in putting on offseason mass. Doing what you have done completely natural (the ONLY way to fly IMHO) is truly a great achievement. Whether I've done some things wrong, or just have competed too often in my career (never allowing sufficient time between shows to gain lean mass), I have never gone above 178 lbs. at my heaviest. For me, it's probably a good thing, since I am never above 15 lbs from contest weight. But, d&%! for once in my career I'd like to have hit 190 or 200 lbs. I always wonder what I would've been able to squat at that high a weight.

I certainly don't shy away from food when I'm bulking. I'd rather err on the side of gaining some fat than eat too little and short change myself. You strike me as an ecto (correct me if I'm wrong), and I'm definitely a meso: fat and muscle both seem to come pretty quickly for me. I've certainly got nothing to complain about when it comes to genetics. Also, even at 38 years old, my body seems to be generating ample supplies of testosterone. I agree with you that natural is the way to go, but if my natural testosterone levels ever drop below normal I will not hesitate to talk to my doctor about HRT. I don't think that's anything to be ashamed of, and if I ever go that route I will talk about it openly here, as Car Guy and others have done.

[pedurrod]

John,

You are getting so big that, I agree, most people would be scared to meet you in a dark street. But anyway, when you finish your bulk and start cutting, you will have the best body of your life. I'm sure it's been years of hard work, but it surely is paying off. Congratulations.

I've lost 22 pounds (210 to 188) just by reading your forum and eating clean, and I haven't even started to take it seriously yet. Thank you.

Pedro.

[Nico]

In case anyone is confused, HRT is safe and doctor prescribed, HGH is not safe and not recommended for normal healthy people by any doctors I know of.

[carguy]

Hey John, just wanted to chime in and say "great work" on your bulk. Just think how much more space you take up in a room (or your car) at 231# vs 165#. And since you're so close, I think you ought to shoot for 239#, Homer Simpson's official "obese" weight. You could then put up a Homer/John comparison shot at the same weight. Of course, if it were me and I made it to 239#, I would have to have that extra cheat meal and make it to 240# just to say that I had been there before my cut. And you will look amazing after the cut.

[John Stone]

Originally Posted by pedurrod

You are getting so big that, I agree, most people would be scared to meet you in a dark street. But anyway, when you finish your bulk and start cutting, you will have the best body of your life. I'm sure it's been years of hard work, but it surely is paying off. Congratulations.

Thank you!

It's been hard work for sure, but a labor of love. I wouldn't be doing all this if I didn't really enjoy it!

Originally Posted by pedurrod

I've lost 22 pounds (210 to 188) just by reading your forum and eating clean, and I haven't even started to take it seriously yet. Thank you.

That's terrific--great progress! Congratulations to you!

Originally Posted by carguy

Hey John, just wanted to chime in and say "great work" on your bulk. Just think how much more space you take up in a room (or your car) at 231# vs 165#. And since you're so close, I think you ought to shoot for 239#, Homer Simpson's official "obese" weight. You could then put up a Homer/John comparison shot at the same weight. Of course, if it were me and I made it to 239#, I would have to have that extra cheat meal and make it to 240# just to say that I had been there before my cut. And you will look amazing after the cut.

Mike, I gotta say, I hope that I don't hit 240 this bulk. I'm really starting to look soft and it's bugging me. There's no way I can add ~14 pounds of muscle between now and the end of the year, so if I do hit 240 it's going to be a significant amount of fat (I think I'm already pretty much constantly bloated from all the carbs, so I don't think I can gain much more water weight).

Aside from feeling fat right now, there are some other downsides to weighing this much. I've added almost 30 pounds in less than 3 months, and that is quite a shock to the system--and keep in mind that I've never been this heavy before in my whole life! I'm so hot all the time now. I'm sweating as I type this. It's 74 degrees in the house, and I finished my workout and shower almost 2 hours ago. I feel flushed often. My ankles hurt. None of my clothes fit.

I'm not complaining, I'm just mentioning some of the issues I've been dealing with. They really are more temporary nuisances than real problems. Part of me wants to stop bulking at the end of this month, but another side of me wants to keep going because I'm doing so well this year. I'm 99.9% sure I'm going to stick to my original plan and bulk through the end of the year, but I'm not going to increase my calories any more for the rest of the bulk. I think this will slow my weight gain a bit and still allow for some nice gains.

Thanks for the comments, Mike!

[carguy]

Originally Posted by John Stone

Part of me wants to stop bulking at the end of this month, but another side of me wants to keep going because I'm doing so well this year.

I can't imagine anyone wanting to change their mind during a bulk.

[Reno_1ted]

Bulk to the end of the year as planned John, it will be totally worth it and the feeling you will get knowing you stuck to it and saw it through to the end will be out of this world.

On a side note to that, do you think then that this will be the last all out bulk you do then ?

[doordude42]

Originally Posted by John Stone

Ah, I'm harmless. Sorta.

Jeez.......i've heard that story soooooo many times. I'm pretty sure you're capable.

[John Stone]

Originally Posted by carguy

I can't imagine anyone wanting to change their mind during a bulk.

Originally Posted by Reno_1ted

Bulk to the end of the year as planned John, it will be totally worth it and the feeling you will get knowing you stuck to it and saw it through to the end will be out of this world.

Absolutely! I'm in until the four months is up.

Originally Posted by Reno_1ted

On a side note to that, do you think then that this will be the last all out bulk you do then ?

No way.

Originally Posted by doordude42

Jeez.......i've heard that story soooooo many times. I'm pretty sure you're capable.

[Big_D]

Shaolin Soccer for the win.

[John Stone]

Originally Posted by Big_D

Shaolin Soccer for the win.

[John Stone]

Happy Thanksgiving!

It's cold here tonight, so Loki (left) and Turtle are all snuggled up on the couch with their Thanksgiving toys. Loki is using Turtle's butt for a pillow.

[Chameleon]

Originally Posted by John Stone

Happy Thanksgiving!

It's cold here tonight, so Loki (left) and Turtle are all snuggled up on the couch with their Thanksgiving toys. Loki is using Turtle's butt for a pillow.

Attachment 17777

awww... that's an awesome picture... they look very comfy

[John Stone]

Originally Posted by Chameleon

awww... that's an awesome picture... they look very comfy

We baby them.

[John Stone]

I managed to squeeze into my biggest pair of jeans and a shirt that used to way be too big on me for Thanksgiving today. I was very hot and uncomfortable, so I changed as the day wore on.

We didn't take many pictures today. We were busy cooking, hanging out and watching TV. There are not enough pictures to make a whole album, so here's what I have.

Lisa and her parents:



Lisa's parents and me (sorry about the lighting):



By request, just enjoying some water...



We had a great day--all the food turned out awesome!

[John Stone]

Oh yeah, I had an awesome delts/traps/calves workout this morning!

Here I am resting between my behind-the-back shrugs. Nice pump going in my traps!