RollingStone's Journal

you can only do one or the other to tha fullest.  You can tell your lats arent fully spread (well actually i cant because i dont think ive seen a picture of your lat spread from the front, but it looks like the go farther) and your traps arent at their biggest.

and regarding proportions...i think my arms are a much bigger problem lol

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

just give it time.. you're only 19 (i think??).  still growing.

what's the highest amount of weight you can DB curl? i'm just curious.

if i had to pick between your body and mine.. i would pick yours.     my legs somewhat REFUSE to grow. (granted, i haven't trained them in the past.. but i am now, and they seem to remain small).

your arms aren't growing you say?? but i bet you have awesome legs.  i'd choose that anyday over arms.  arms just look cool, but big legs = looks, AND function.

My name is FOX.... and I approve this message.

ORIGINAL: TheSilverFox

just give it time.. you're only 19 (i think??).  still growing.

what's the highest amount of weight you can DB curl? i'm just curious.

lol 17

Ive never maxed on curls I can get 100lbs for like 6 thats probably an underestimate though.  Maybe ill try it soon.  Whats your max bb curl?

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Saturday

(sets) x (weight) x (reps)

Back Squat  50s
135 x 10
5 x 225 x 6

Weighted leg raise (abs)   50s
25 x 8
25 x 5
25 x 5

Weighted Decline Crunch   50s
10 x 8
10 x 8

T-bar Rows  50s
45 x 10
5 x 115 x 6

Shrugs  50s
4 x 185 x 8

liked tha shrugs, probably the first time ive ever done serious shrugs in my life lol.  Going to keep doing them.

no spotter or tha squats wouldve been heavy 5x3 today.  Not about to do that myself...maybe monday.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

ORIGINAL: RollingStone

ORIGINAL: TheSilverFox

just give it time.. you're only 19 (i think??).  still growing.

what's the highest amount of weight you can DB curl? i'm just curious.

lol 17

Ive never maxed on curls I can get 100lbs for like 6 thats probably an underestimate though.  Maybe ill try it soon.  Whats your max bb curl?

135 lbs on the ez curl bar.   

My name is FOX.... and I approve this message.

ORIGINAL: TheSilverFox

ORIGINAL: RollingStone

ORIGINAL: TheSilverFox

just give it time.. you're only 19 (i think??).  still growing.

what's the highest amount of weight you can DB curl? i'm just curious.

lol 17

Ive never maxed on curls I can get 100lbs for like 6 thats probably an underestimate though.  Maybe ill try it soon.  Whats your max bb curl?

135 lbs on the ez curl bar.   

Try using a straight bar, you'll be able to get 150 at least.

President of the Emancipation Detoxification. DBB's oldest forum group, punching baby seals since 2/12/08

So this is whats been going through my head lately all tha time.  I wanna bulk up a little more, get stronger etc, i just hate the bloat from eating a lot of carbs.  I actually ate a bunch yesterday and the difference in leanness is just so big i cant stand being high on carbs with all the water retention.

heres one of my recent nutrion section posts (didnt feel like retyping tha same idea)

ORIGINAL: RollingStone

also something id like to point out, i cant say that im sure i ever gained an ounce of fat during my 8 month bulk.  I sure looked fatter, but basically 3 days after i started cutting for the first time i looked more ripped than i did before i started bulking which basically means its just the water and i actually leaned out a bit. All this while i was eating tons and tons of not crap, but not the cleanest of foods, and plenty of burger king / wendys mixed in.  I think i am going to try a very low carb bulk and eat tons of protein and peanut butter.  Carbs on lifting days just so i have the energy to lift good numbers.

so that looks my game plan for a while.  Ill see how it works.  Basically a keto bulk.  Its not that im worried about fat gain i just hate the GAHDAYUM BLOAT lol.  Once its not summer and i dont care as much anymore ill go back to eating as many carbs as my scrawny ecto ass can handle, but i wanna see how this works.

also wanted to put this in to give an idea of what ive been doin lately

ORIGINAL: RollingStone

im not really into planning out calories/ratios exactly but on a lifting day id say i get about 25-35% carbs and its all in the morning before i lift.  On off days its probably more like 15-20%.  Again just a quick approximation, close but not exactly

so ratios will stay about tha same, ill just be eating alot more calories worth of the same foods.  Probably around 4k.  Since this is new for me im going to hopefully keep calories counted in here for a few days until i dont have to measure out and count anymore.

right now would probably be a smart time to take some measurements, ill have them up in a few minutes

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

bold = new

here are some from apr. 12th
weight: 200 lbs
R bi   14 3/4"
L bi   14 3/4"
Chest   43 1/2"
Shoulders   50"
R Calf   16 1/8"
L Calf   16 2/8"
R thigh   25 3/8"
L thigh   25"
keep in mind these measurements are while bloated from tons of carbs

June 29th 08
really low on carbs right now

weight: 192
R bi   14 3/4"
L bi   14 7/8"
Chest   43 1/4"
Shoulders   51"
R Calf   16"
L Calf   16 1/8"
R thigh   24 3/8"
L thigh   24 1/4"

not bad, very happy with shoulder growth these past months.  theyve been my biggest improvement this (3 inches) and they were one of my weakest points.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Have you ever considered carb cycling?

That's what I do, keep your carbs up for 4 weeks, and then lower carbs and up protein, keeping the calories the same.

If the bloat really bothers you that much you could do 2 week cycles instead of 4.

If you want more info lemme know, I'll PM you.

President of the Emancipation Detoxification. DBB's oldest forum group, punching baby seals since 2/12/08

Wednesday

Seated OH BB Press   50s
115 x 8
115 x 6
125 x 6
115 x 6
115 x 2

Deadlift
135 x 8
225 x 3
355 x 3
365 x 3

Pullup
6
4
4
3
2

BB Shrugs
5 x 190 x 8

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Thursday

I didnt even plan on working out today so i didnt carb up and I was pretty weak.  I was forced to speed squat though...

Speed Squat
135 x 7
155 x 7
175 x 7
185 x 7

I really just tried to get real powerful jumps in the first three reps and and then I had no energy left and did a real weak last 4 reps on every set.  I think this is better than trying to keep it up tha whole way.  They make us do 7 reps...

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

all of these are from today except this one right here which is from a week or two ago. 

I like to keep updating pictures in this journal just to show where i was at certain time periods.

Really no point in putting them in cmp, but i may do that later if i decide to.

Tha back pictures are my favorite, especially the lat spread which looks even more kickass than before since my waist size is down.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

man, im not ashamed to say that i am jealous bro LoL. lookin good.

"A severed foot is the ultimate stocking-stuffer" "Obsession is what the LAZY use to describe dedication" "You put your faith in Christianity. I put mine in artillery"

ORIGINAL: Tommy_Boy420

man, im not ashamed to say that i am jealous bro LoL. lookin good.

thanks dude

haha so you want that 'pretty boy, guinea' look

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

ORIGINAL: RollingStone

ORIGINAL: Tommy_Boy420

man, im not ashamed to say that i am jealous bro LoL. lookin good.

thanks dude

haha so you want that 'pretty boy, guinea' look

hahaha i remember that, nah i'd rather deadlift 600lbs and look like scot mendelson then pretty boiii hahaa....nah like you got a nice body dude, hahaha hey wat you doin saturday night? lol

"A severed foot is the ultimate stocking-stuffer" "Obsession is what the LAZY use to describe dedication" "You put your faith in Christianity. I put mine in artillery"

damnit stone.. you're back is VERY nice.  i want it...    seriously, your uppper body is very impressive.

and as for the abs... well, i've been eating crappy lately, so i'm nowhere near having your abs right..   you pretty much look how i WANT to look when i get done cutting.

sadly though... that's not gonna happen,  b/c i weigh 196 right now and probably have a good 11-12% bodyfat.

if we could just put my arms on your body, i'd call it a day.   then.. let the cloning begin.
nice work

My name is FOX.... and I approve this message.

ORIGINAL: TheSilverFox

damnit stone.. you're back is VERY nice.  i want it...    seriously, your uppper body is very impressive.

and as for the abs... well, i've been eating crappy lately, so i'm nowhere near having your abs right..   you pretty much look how i WANT to look when i get done cutting.

sadly though... that's not gonna happen,  b/c i weigh 196 right now and probably have a good 11-12% bodyfat.

if we could just put my arms on your body, i'd call it a day.   then.. let the cloning begin.
nice work

Silver, screw man, bulk to 220, you will be a beast.

Anyways, stone, looking ripppppped man, that back is amazing and that lat spread, 2 die 4 lol haha. No, but serious, you look beast for 17, for real.

Name:Corey 
Age:18
Supplements: Whey, Creatine, Multi Vit, Fish Oil
Weight:182 Height:5'8
Bench:245
Squat:305
DeadLift:275

ORIGINAL: MaverickKeepsitReal

ORIGINAL: TheSilverFox

damnit stone.. you're back is VERY nice.  i want it...    seriously, your uppper body is very impressive.

and as for the abs... well, i've been eating crappy lately, so i'm nowhere near having your abs right..   you pretty much look how i WANT to look when i get done cutting.

sadly though... that's not gonna happen,  b/c i weigh 196 right now and probably have a good 11-12% bodyfat.

if we could just put my arms on your body, i'd call it a day.   then.. let the cloning begin.
nice work

Silver, screw man, bulk to 220, you will be a beast.

Anyways, stone, looking ripppppped man, that back is amazing and that lat spread, 2 die 4 lol haha. No, but serious, you look beast for 17, for real.

Thanks alot man. My lats have to be genetically superior to tha rest of my upper body.

and fox id take your arms anyday, lets do it.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Saturday

Flat Bench
135 x 6
205 x 4
235 x 3
240 x 2-1
I was lifting alone and had my sister spot me for tha last one and she pulled that bar up while i was still pushing it, im pretty sure i wouldve had it haha

DB Arnold Press   50s   (assuming my db bars weight 3lbs.)
39 x 6
39 x 6
39 x 6
39 x 5
39 x 4

Standing Barbell Curl   50s
75 x 6
75 x 6
75 x 4
75 x 2
75 x 2
less weight?? yes...

T-bar Row   50s
95 x 6
95 x 6
95 x 6
95 x 6
95 x 6

Weighted Leg-ups (abs)   50s
25 x 8
25 x 8
25 x 8
I believe this is much better than last week, maybe my abs are getting stronger!

Weighted Decline Crunches   50s
12.5 x 8
12.5 x 8
I think this is the hardest exercise i have ever done-much harder than any squat or wide grip pullup GAHDAYUM i dread them haha.  Abs suck

BB Shrugs   50s
195 x 8
195 x 8
195 x 8
195 x 8
195 x 8
Im glad me and soccer got into that talk about traps, bb shrugs are quickly becoming one of my favorite exercises.

Overall good workout, I got alot done today compared to my usual 2-4 exercises, and all within much less than an hour.

Seeing as my back is way ahead of my biceps, and my chest is ahead of my tris, i plan on hitting the arms before the bigger muscle at least once a week.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Monday

Back Squat  3-5 min
135 x 5
225 x 3
300 x 3

DB Tri OH extension   50s
warmup
50 x 6
50 x 6
50 x 6
50 x 5
50 x 4

Incline Bench   50s
135 x 6
135 x 6
135 x 6
135 x 5
135 x 3

Flat Bench   50s
145 x 6
145 x 6
145 x 6
145 x 4
145 x 4

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

I split my training between wednesdays: back/bis/traps/shoulders  and mondays: chest/tris/legs and then saturday I combine them, so everythings gettin hit twice a week and I wont have to carb up four times a week which is a real hassle, especially since alot of days i try to get out and do something before football.  Today I didnt even lift with tha team, I jus sat around and talked, ran and practiced, and then lifted when i got home.  Theyre barely giving us any time in the weight room anymore anyway.  If I wanted to I could make my schedule Sunday/Tuesday/Friday  which would be on all off days but im not sure yet.  My best lifts are at home though...Now that i think about it, with my need to get alot of carbs and food in general pwo, its going to be hard at football with all of tha running.  Yes, i am changing it to sat/tues/fri haha.  Ill workout this wednesday and then this friday and go from there.  Im gonna post my routine up...

Friday
Squat PS
Tri OH X LAS
Incline Bench swg LAS
Flat Bench swg LAS
Weighted Leg up LAS
Weighted Decline Crunch LAS

Sunday
Seated OH BB Press LAS
Deadlift PS
Barbell Curl LAS
Pullup LAS
T-bar Row LAS
BB Shrugs LAS

Tuesday
Bench PS
Squat PS
Arnold Press LAS
BB Curl LAS
T-bar Row LAS
Weighted Leg up LAS
Weighted Decline Crunch LAS
BB Shrugs LAS
 
Lactic Acid sets (LAS)
Pick a weight that will be challenging
Rep it to one before failure, rest 50s or less
Do as many sets as needed to hit 30 reps

Power sets (PS)
Pick a weight at 3rm
warmup with light weight and then medium weight
On 3rd set rep weight to failure 

Progression
LAS: When you can complete 30 reps within 5 sets without failing, add weight
PS: When you can complete 3 reps on set number 3, add weight

yea i edited this a bit just looking at it right here...

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Thursday

I finally got a chance to workout today

Deadlift   3+ min.
135 x 5
225 x 3
370 x 3
375 x 2  Third was coming up and the weights hit my bench and effed me up, so i just said FXcK it

DB Tri OH X   50s
50 x 6
50 x 6
50 x 6
50 x 6
50 x 6

Flat Bench  50s
160 x 6
160 x 6
160 x 6
160 x 6
160 x 6
185 x 6
160 x 6
160 x 5
160 x 4
160 x 4

W/ the 185, i was gonna try and have a longer rest time and more weight but it killed me just to get it up 6 times so i didnt do that

Standing BB Curl   1min.
75 x 6
75 x 6
75 x 6
75 x 5
75 x 4-1

A lot better on tha curls today, maybe because of the extra 10s on tha rests

T-bar Row   50s
100 x 6
100 x 6
100 x 6
100 x 6
100 x 6

BB Shrugs   50s
200 x 8
200 x 8
200 x 8
200 x 8
200 x 8

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

nice do work son! 

You bulking up now man?

****ing get some 18 inch guns it would be devastating

YOU GOTTA EAT BIG, TO BE BIG!!

NASM certified trainer
NFPT certified trainer

Winter Bulk goal:245-250 by dec 31
Current weight: 235

ORIGINAL: Creation

You bulking up now man?

****ing get some 18 inch guns it would be devastating

I dont think i will ever have 18 inchers in my existence...probably not 17s either.  Frankly its starting to bother me less.  I think 16s would look pretty dang big on me, and thats pretty much my goal.

Idk what im doin right now...im not counting cals or anything but im eating alot, though not as much as i used to of mostly fat nd protein.  If i can add a few lean pounds while stayin at this bf that would be excellent. 

My arms arent even 15" right now...What is it they say?? add 10lbs lean mass for an inch on your arms?  Id have to be a shredded 230 for 18s according to that haha

my waist is down to 30 1/2" though

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Sunday

Standing BB Curl   2 min.   40X0
80 x 6
80 x 6
80 x 6
80 x 5
80 x 4

Standing DB Curl   2 min.  40X1  assuming bars 3, needs weighd
23 x 8
23 x 7
23 x 6
23 x 5-1
23 x 6-1

T-bar Row   2 min.  40X1
110 x 6
110 x 6
110 x 6
110 x 6
110 x 6

One-Arm DB Row   2 min.  40X1
43 x 8
43 x 7
43 x 7
43 x 6
43 x 7-1

BB Shrug   1 min.   20X0
205 x 8
205 x 8
205 x 8
205 x 8
205 x 8

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.