RollingStone's Journal

like the new pic stone.  

your routine looks great IMO.     your arms looks pretty well rounded in terms of size compared to the rest of the body.  just keep lifting hard and heavy.  just takes time, but you're definately on the right track "routine-wise"...
 
 

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

I think the general saying is 15lbs of mass per inch on the arms. But obviously that doesn't work out or guys would be walking around at 220 with 22" guns.haha

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ORIGINAL: rippedchick

I think the general saying is 15lbs of mass per inch on the arms. But obviously that doesn't work out or guys would be walking around at 220 with 22" guns.haha

well then suffices to say im fxcked

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

I actually changed the routine to this with LAS using 2 minute rests now...

Tuesday
Squat PS
Tri OH X LAS
Incline Bench LAS
Flat Bench LAS
Weighted Leg up LAS
Weighted Decline Crunch LAS
 
Wednesday
Deadlift PS
Barbell Curl LAS
DB Curl LAS
T-bar Row LAS
One Arm DB Row LAS
BB Shrugs LAS

Friday
Squat PS
Bench PS
Tri OH X LAS
Skull Crushers LAS
Incline Bench LAS
Flat Bench LAS
Weighted Leg up LAS
Weighted Decline Crunch LAS
 
Sunday
? Seated OH BB Press LAS
? DB Arnold Press LAS
Incline Barbell Pull LAS
Barbell Curl LAS
T-bar Row LAS
One Arm DB Row LAS
BB Shrugs LAS

im gonna try and destroy my arms for a while, hopefully have them overreaching in a few weeks.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Tuesday
 
ATG Back Squat   >3 min.
135 x 3
225 x 2
305 x 3

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Wednesday

DB Tri OH Ex.   2 min. 
53 x 6
53 x 6
53 x 6
53 x 6
53 x 6

Skull Crushers   1 min.
70 x 6
70 x 6
70 x 6
70 x 6
70 x 6

Incline Bench   2 min.
155 x 6
145 x 6
145 x 6
145 x 5
145 x 4

Flat Bench   1 min.
155 x 6
155 x 6
155 x 6
155 x 5
155 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.

Wednesday 2

Deadlift   > 3 min.
135 x 3
225 x 2
375 x 3

Standing BB Curl   2 min.
80 x 6
80 x 6
80 x 6
80 x 5
80 x 5-1

Standing DB Curl   2 min.
23 x 6
23 x 7
23 x 7
23 x 6
23 x 7-1

T-bar Row   2 min.
112.5 x 6
112.5 x 6
112.5 x 6
112.5 x 6
112.5 x 6

Standing BB Curl Negative
110 x 1
90 x 3

FXCK YOU ARMS YOUR GOIN DOWN

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Friday

Speed Squat   > 3 min.
135 x 6
135 x 6
135 x 6
135 x 6

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   3 min.
135 x 6
195 x 6
195 x 6
195 x 6
195 x 6
195 x 6

Close Grip Bench   3 min.
135 x 5
125 x 6
125 x 6
130 x 6
135 x 6
? last set was easier than tha first, idk what happened...

Skull Crushers   3 min.
70 x 7
70 x 8
70 x 8
70 x 7
70 x 7

Skull Crusher Negatives
110 x 3

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 Barbell Curl   3 min.
86 x 6
86 x 6
86 x 6
86 x 4
86 x 4

Standing DB Curl   3 min.
29 x 6
29 x 6
29 x 5
29 x 4
29 x 4

BB Shrugs   3 min.
215 x 8
215 x 8
215 x 8
215 x 8
215 x 8

Standing BB Curl Negatives
110 x 1
90 x 3
100 x 3

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Tuesday

Flat Bench   3 min.
135 x 6
200 x 6
200 x 6
200 x 6
200 x 6
200 x 6

Close Grip Bench   3 min.
135 x 6
135 x 6
135 x 6
135 x 6
135 x 6

Skull Crushers   3 min.
75 x 8
75 x 8
75 x 8
75 x 8
75 x 6

Skull Crusher Negatives
110 x 6

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Friday

combined tha back/bi and chest/tri so i only have to carb up 2 days...i guess legs tomoro?

While im waiting on tha 3 min rest period for one i do tha opposite muscle

Flat Bench   3 min.
135 x 6
205 x 6
205 x 6
205 x 4
205 x 4
205 x 3

Standing Barbell Curl   3 min.
86 x 6
86 x 6
86 x 6
86 x 4
86 x 3

Close Grip Bench   3 min.
140 x 6
140 x 6
140 x 6
140 x 6
140 x 6

Standing DB Curl   3 min.
29 x 7
29 x 6
29 x 5
29 x 4
29 x 4

T-bar Row   3 min.
115 x 6
115 x 6
115 x 6
115 x 6
115 x 5

Skull Crushers   3 min.
80 x 8
80 x 6
80 x 6
80 x 5
80 x 5

BB Curl Negatives
100 x 3
100 x 2
100 x 2

Skull Crusher Negatives
110 x 4
110 x 3

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Saturday

Speed Squat   > 3 min.
135 x 6
135 x 6
135 x 6

Power Clean
135 x 6

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

how do u like those LA sets?
 
i have heard about them before but i have neer tried them. they seem pretty killer

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

ORIGINAL: Daniel265

how do u like those LA sets?

i have heard about them before but i have neer tried them. they seem pretty killer

haha i made them up...

they burn your muscles pretty hard.  Only problem is you cant use as much weight so I havnt been doing them lately.  Im trying to think of a way to incorporate them in.

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: Daniel265

how do u like those LA sets?

i have heard about them before but i have neer tried them. they seem pretty killer

haha i made them up...

they burn your muscles pretty hard.  Only problem is you cant use as much weight so I havnt been doing them lately.  Im trying to think of a way to incorporate them in.

 
lol, ya i have never actually heard the term LA sets but there are a couple of guys at my gym who do a certain style of sets that are pretty similar to what u were talking about

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

you have any pics of yourself up dude??

jw cause it seems like out of everyone on this forum, you are tha closest to me in terms of numbers, stats, age, etc...I imagine we look pretty similar...

then again no idea, since eveyrones build is so much different

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

ya i have noticed that are stats are almost identical.
 
but im starting a journal sometime next week and i just bought a digital camera so im going to throw up some pics.
 
and i would say we do look pretty similar. i have got bigger arms but u are more cut then i am. u have got a good physique!!! im a little shorter then u so i look alot bigger for my weight. my back is always been a strong point, similar to urs

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

ORIGINAL: Daniel265

ya i have noticed that are stats are almost identical.

but im starting a journal sometime next week and i just bought a digital camera so im going to throw up some pics.

and i would say we do look pretty similar. i have got bigger arms but u are more cut then i am. u have got a good physique!!! im a little shorter then u so i look alot bigger for my weight. my back is always been a strong point, similar to urs

haha figured tha arms would be bigger

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Kinda random, but it looks like your skin is melting off your back in the pic on the front page lol.

Wednesday

All 2 minute rests

Flat Bench
135 x 6
185 x 6
185 x 6
185 x 6
185 x 6
185 x 6

Skull Crushers
80 x 6
80 x 6
80 x 6
80 x 6
80 x 6

T-bar Row
115 x 6
115 x 6
115 x 6
115 x 6
115 x 6

Standing Barbell Curl
80 x 6
80 x 6
80 x 5
80 x 5
80 x 4

Lateral Raise
19 x 6
19 x 6
19 x 6
19 x 6
19 x 6

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

ORIGINAL: NBSFighter

Kinda random, but it looks like your skin is melting off your back in the pic on the front page lol.

well when youre as hot as i am...

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Friday

2 minute rests

exercises with same letters are done alternating
ex.  A incline bench, 45 second rest, A weighted decline crunch, remaining fraction of 2 minutes from end of incline for rest, A incline bench

A Incline Bench
135 x 6
155 x 6
155 x 6
155 x 6
155 x 6
155 x 6

A Weighted Decline Crunch
this got all messed up, i have no idea what i did

B T-bar Row
117.5 x 6
117.5 x 6
117.5 x 6
117.5 x 6
117.5 x 6

B Skull Crushers
86 x 6
86 x 6
86 x 6
86 x 5
86 x 5

C Back Squat
135 x 6
225 x 6
225 x 6
225 x 6
225 x 6

C Barbell Curl
80 x 6
80 x 6
80 x 4
80 x 4
80 x 4

Tha squat and curl combination KILLED, on tha last few sets i was ready to hurl

Lateral Raise
19 x 6
19 x 6
19 x 6
19 x 6
19 x 6

so apparently i created a beast, this workout kicked my ass, i had a terribly tough time eating my pwo meal.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Sunday

All 2 minute rests, alternating exercises

Flat Bench
135 x 4
190 x 6
190 x 6
190 x 6
190 x 6
190 x 6

Decline db Sit-up
19 x 6
19 x 6
19 x 6
19 x 6
19 x 6

T-bar Row
120 x 6
120 x 6
120 x 6
120 x 6
120 x 5-1

Skull Crusher
86 x 6
86 x 6
86 x 6
86 x 6
86 x 5-1

Standing Barbell Curl
80 x 6
80 x 5
80 x 4
80 x 3
80 x 2-4

Lateral Raise
19 x 6
19 x 6
19 x 6
19 x 6
19 x 6

seems like tha biceps are dying...i might lay off them for a bit.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Tuesday

all 2 minute rests

T-bar Row
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10

Decline DB Sit-up
13 x 6
13 x 6
13 x 6
13 x 6
13 x 6

Incline Bench
140 x 10
140 x 10
135 x 6
125 x 8
115 x 9

Standing Barbell Curl
66 x 10
66 x 10
66 x 7
60 x 8
60 x 7-1

Skull Crushers
70 x 10
70 x 10
70 x 10
70 x 10
70 x 10

Lateral Raise
13 x 10
13 x 9
13 x 9
13 x 9
13 x 8-1

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Just wanted to throw up some pics since my shoulders are still growing really fast...i dont understand why but since 08 started theyve blown up 10x as fast as anything else.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

im so happy lookin at these pictures...at tha beginning of tha year tha two things that i wanted tha most were bigger shoulders and bigger arms.  My arms havnt done much i think the increase in shoulder size took my physique from nothing special to pretty impressive, and i think they will make or break any physique.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Bigger traps as well, haha 

ORIGINAL: Pssst

Bigger traps as well, haha 

lol no, not at all

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

damn dude lookin swole keep it up.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."