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Master Lifter
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TheSilverFox
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RE: RollingStone's Journal
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Sunday, July 13, 2008 11:12 AM
( #151 )
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.
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rippedchick
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RE: RollingStone's Journal
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Sunday, July 13, 2008 1:18 PM
( #152 )
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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RollingStone
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RE: RollingStone's Journal
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Sunday, July 13, 2008 4:33 PM
( #153 )
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.
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RollingStone
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RE: RollingStone's Journal
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Sunday, July 13, 2008 4:34 PM
( #154 )
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.
<message edited by RollingStone on Sunday, July 13, 2008 4:38 PM>
working on explosive phase vertical: 35 weight: 206 Big 3: 300/440/515 Strength and growth come only through continuous effort and struggle.
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RollingStone
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RE: RollingStone's Journal
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Wednesday, July 16, 2008 10:16 AM
( #155 )
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.
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RollingStone
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RE: RollingStone's Journal
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Wednesday, July 16, 2008 10:19 AM
( #156 )
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.
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RollingStone
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RE: RollingStone's Journal
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Wednesday, July 16, 2008 6:00 PM
( #157 )
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
<message edited by RollingStone on Wednesday, July 16, 2008 6:09 PM>
working on explosive phase vertical: 35 weight: 206 Big 3: 300/440/515 Strength and growth come only through continuous effort and struggle.
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RollingStone
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RE: RollingStone's Journal
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Friday, July 18, 2008 2:26 PM
( #158 )
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.
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RollingStone
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RE: RollingStone's Journal
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Saturday, July 19, 2008 2:03 PM
( #159 )
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.
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RollingStone
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RE: RollingStone's Journal
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Sunday, July 20, 2008 12:51 PM
( #160 )
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.
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RollingStone
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RE: RollingStone's Journal
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Tuesday, July 22, 2008 2:51 PM
( #161 )
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.
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RollingStone
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RE: RollingStone's Journal
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Friday, July 25, 2008 5:30 PM
( #162 )
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.
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RollingStone
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RE: RollingStone's Journal
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Saturday, July 26, 2008 8:59 AM
( #163 )
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.
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Daniel265
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RE: RollingStone's Journal
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Saturday, July 26, 2008 11:46 AM
( #164 )
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"
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RollingStone
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RE: RollingStone's Journal
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Saturday, July 26, 2008 2:22 PM
( #165 )
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.
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Daniel265
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RE: RollingStone's Journal
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Saturday, July 26, 2008 3:56 PM
( #166 )
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"
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RollingStone
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RE: RollingStone's Journal
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Saturday, July 26, 2008 5:28 PM
( #167 )
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
<message edited by RollingStone on Saturday, July 26, 2008 5:29 PM>
working on explosive phase vertical: 35 weight: 206 Big 3: 300/440/515 Strength and growth come only through continuous effort and struggle.
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Daniel265
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RE: RollingStone's Journal
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Sunday, July 27, 2008 11:44 AM
( #168 )
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"
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RollingStone
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RE: RollingStone's Journal
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Sunday, July 27, 2008 2:35 PM
( #169 )
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.
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NBSFighter
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RE: RollingStone's Journal
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Monday, July 28, 2008 9:22 PM
( #170 )
Kinda random, but it looks like your skin is melting off your back in the pic on the front page lol.
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RollingStone
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RE: RollingStone's Journal
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Wednesday, July 30, 2008 9:41 PM
( #171 )
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.
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RollingStone
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RE: RollingStone's Journal
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Wednesday, July 30, 2008 10:21 PM
( #172 )
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.
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RollingStone
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RE: RollingStone's Journal
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Friday, August 01, 2008 2:47 PM
( #173 )
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.
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RollingStone
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RE: RollingStone's Journal
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Sunday, August 03, 2008 12:07 PM
( #174 )
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.
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RollingStone
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RE: RollingStone's Journal
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Tuesday, August 05, 2008 6:32 PM
( #175 )
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.
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RollingStone
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RE: RollingStone's Journal
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Tuesday, August 05, 2008 6:34 PM
( #176 )
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.
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RollingStone
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RE: RollingStone's Journal
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Tuesday, August 05, 2008 6:35 PM
( #177 )
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.
<message edited by RollingStone on Tuesday, August 05, 2008 6:37 PM>
working on explosive phase vertical: 35 weight: 206 Big 3: 300/440/515 Strength and growth come only through continuous effort and struggle.
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Pssst
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RE: RollingStone's Journal
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Wednesday, August 06, 2008 9:21 AM
( #178 )
Bigger traps as well, haha
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RollingStone
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RE: RollingStone's Journal
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Wednesday, August 06, 2008 11:09 AM
( #179 )
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.
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connelly
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RE: RollingStone's Journal
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Wednesday, August 06, 2008 11:56 AM
( #180 )
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."
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