Mr.Bones sits down for a cup of tea, good show chap!

[Mr.Bones]

Well this is my first journal here;)

Figured I'd start one and use it off and on. I hate writing shit down so I just go from memory.

Chest
Barbell bench Press
135 x 12
225 x 12
315 x 11
315 x 8
275 x 11

Machine bench press (255 is highest it goes)
255 x 15
255 x 12
255 x 9

Db flys ( Dorian squeeze)
70 x 14
70 x 13
70 x 10

Cable crossover
60 x 20

80 x 15
100 x 12

Arms
1 arm machine preacher curls suppersetted with cable pushdowns.
4 sets total

Shoulders
DB lateral raise 50 x 20

machine lateral raise 190 x 6

[DAVIDHARDY]

Damn, very strong!

[jacshelb]

Always good to max out the machines! (well, until you need to go up and can't, but still makes you feel awesome!) Good work man.

[Mr.Bones]

ah I fucked up, that's incline presses.... =(

Thanks guys

[MusclesMarinara]

strong dude.

[Mr.Bones]

Back tonight, forgot the straps so failed on quite a few exercises. (Idiot)

Wide grip cable rows
100 x wu
150 x 20
180 x 20
230 x 12
300 x 12

Dumbell rows
150 x 14 (shooting for 20 but grip failed)

wide grip cable pull downs
150 x 15
280 x 12

iso high pulls
3p x 15
4p x 12

Cable face pulls
100 x 20
150 x 15
190 x 13

Close grip cable pull downs
150 x 15
180 x 12

Close grip cable rows
300 x 12
150 x 15

Did Forearms

Pwo 3 potatoes and 60 grams of protein, apple sauce.

[MusclesMarinara]

u like cables for back huh?

[Diabetic Muscle]

Strong fucker

[Shadow]

HAHAHAHAHAHAHA!

Nice journal.

[Mr.Bones]

u like cables for back huh?


That and dumbells yes.

[jacshelb]

Nice back training, that's what I've got tonight.

[Mr.Bones]

Little arms/shoulders

Military smith press supersetted with 40lb preacher curls
1p x 15 40 x 18
1p x 10 40 x 18
2p x 10 40 x 15
3p x 7 40 x 15
3p x 4 40 x 10ish

Cable pushdowns suppersetted with 60lb preacher curls/hammercurls

190 x 18 60 x 8
190 x 17 60 x 9
190 x 16 50 x 10
190 x 16 50 x 10
190 x 15 50 x 10

50 straight bar curls x 30 reps

Various hammer curl stuff for width*



Gym was packed with a bunch of non regulars today, fucking sucked getting equipment.

[Shadow]

You really are a strong motherfucker, lol.

[jacshelb]

Yeah, those are some good numbers man! Good work? When do we get to see a pic? You can blur your tats and face you know... :)

[Mr.Bones]

You really are a strong motherfucker, lol.

I'm average bro

Yeah, those are some good numbers man! Good work? When do we get to see a pic? You can blur your tats and face you know... :)

It's my first year I could do 3p smith press and 3p incline bb press, I'm not that impressive lol, appreciate it though.:)

[Momma Red]

They just wanna see you naked.

[Gerb]

You are a motherfucker, lol.

fixed

[Gerb]

Good training Bones. I'll be followign along for sure.

[jacshelb]

I'm average bro


It's my first year I could do 3p smith press and 3p incline bb press, I'm not that impressive lol, appreciate it though.:)

pfft. False modesty. :) No, that is impressive. I wish I could do that now, after many years of training! Strength like that in your first year is a blessing, enjoy it!

[mr intensity]

nice training bro...

[Mr.Bones]

pfft. False modesty. :) No, that is impressive. I wish I could do that now, after many years of training! Strength like that in your first year is a blessing, enjoy it!

Oh it's not my first year, it took me 4 years to hit that.

[Mr.Bones]

fixed

I lol'd

[Curt James]

Goals? GOALS?

GOALS?

If this site was set up for html instead of UBB I believe I could have that text scrolling across the page while blinking!

:p

So, uh, anyway, what are your goals? :yep:

[Mr.Bones]

Goals? GOALS?

GOALS?

If this site was set up for html instead of UBB I believe I could have that text scrolling across the page while blinking!

:p

So, uh, anyway, what are your goals? :yep:


To someday hit 250lbs at 10 percent bodyfat, ultimate goal.

Sounds way out there, but it's possible at my height.

[jacshelb]

Ah, I see. Now I don't feel as jealous. :)

[Mr.Bones]

Did alot of 1 leg press yesterday, with hell'a extensions.

Didn't right it down because it was so many sets.

[Mr.Bones]

Chest/light arms

Decline barbell bench
1p x wu
2p x wu
3p x 4
4p x 3
4p x 1
3p x 4

Iso machine (the one where you squeeze your chest together)
2p x 15
3p x 12
4p x 10

Cables
80 x 15
100 x 12
130 x 8

Db flys
70 x 15
85 x 10

1 arm preacher curls suppersetted with 1 hand underhand cable exstensions
1p x 20 50 x 20
2p x 12 70 x 15
2p x 11 80 x 13ish
2p x 10 90 x 10

hammer curls supersetted with 2 arm bent over kickbacks (all rest paused)
70 x 12 40 x 20
70 x 12 50 x 15


Not a bad day, the good strength is coming back slowly.

[Gerb]

declining 405! you a beast bones

[Mr.Bones]

declining 405! you a beast bones

I honestly thought I had more then 3 reps in me!

I was pissed!

My problem is that I hold my fucking breath, I look like a purple toad when I bench.:p

I need to fix that shit asap:)

[jacshelb]

Nice training! I can't wait to decline that much!

[Mr.Bones]

I got negged because I made fun of myself, that is just not right lol

[Mr.Bones]

Nice training! I can't wait to decline that much!

You can, just work at it.

[Gerb]

I got negged because I made fun of myself, that is just not right lol

I got mad rep power, I shall hit you up after I am aloud to again

[Mr.Bones]

Back

Wide grip pull downs (slightly more wider then shoulder)
100 x 20
150 x 20
190 x 20
300 x 15 (3 forced reps)

Close grip cable rows
250 x 15
300 x 10

Iso hi pull down
3p x 15
4p x 10

Db rows
150 x 15

4 sets of hyper exstensions

Did lower volume today because I had a headache that hurt like a mother fucker, but for some reason I felt so much stronger then last week. Everything I did above seemed light.

[Mr.Bones]

Today's workout was high volume. There was a 7lb difference on the scale after I finished.

Shoulders.
Smith press
1p x 15
2p x 15
3p x 8
3p x 7
2p x 7
2p x 5

Rear cable pulls
30 x 20
30 x 20
40 x 12
40 x 12
40 x 10
40 x 8

*all triceps and biceps were suppersetted together. Took very little rest

Triceps
Pushdowns
120 x 20
140 x 20
140 x 20
140 x 20
160 x 13
190 x 12

One arm palm up cable extensions
40 x 10
40 x 10
40 x 10
40 x 10
40 x 10
40 x 10

Cable french press
120 x 12
120 x 12
120 x 12
120 x 12
120 x 12
120 x 12

Biceps
Barbell curl (straight)
95 x 10
95 x 10
95 x 10
95 x 10
95 x 8
95 x 8

Standing DB Curls
40 x 10
40 x 10
40 x 10
40 x 10
40 x 10
40 x 10

Concentration curls (little bar)
65 x 10
65 x 10
65 x 10
65 x 10
65 x 10
65 x 10

Pushdowns were suppersetted with barbell curls

Db curls were suppersetted with one arm cable extensions

Cable french presses were suppersetted with concentration curls

Great pump today.

[Curt James]

I got negged because I made fun of myself, that is just not right lol

Details? Name names so they can face the appropriate scorn! :cloud:

Wait. I meant, "Have a nice weekend, Bones!"

:beerbang:

[Curt James]

Another weekend is upon us, yo.

...

Ever train legs? ;)

[Mr.Bones]

I train legs with a passion yes, I just never right it down.

In fact, I stopped filling out both of my journals. It's a time issue with school and working out

[Mr.Bones]

Ok I'm going to keep this up from now till deployment. April 19th, 2011.

Last night Back

Current weight is 250, height is a hair under 6 '

Currently doing Ronnies 03 split

Pullups x 4 sets 8-10 reps a set

Pulldowns
150 x 20
190 x 15
250 x 12
300 x 10
250 x 10

Behind the back unsupported pulldowns
150 x 15
170 x 10
200 x 7

Seated cable rows
300 x 12
345 x 10
370 x 9

Biceps
seated curls supersetted with hammers
40 x 10-15 x 3 sets

Preacher machine
55 x 12-15 x 3 sets

Did bi's the other day, was just putting some blood in there.

[Shadow]

Nice work. Also, stop getting fucking banned!!!!

[Dre23]

Nice work. Also, stop getting fucking banned!!!!

Nice work indeed! I'll be following along.

And yes this! What's up with that B?!

[Curt James]

I got negged because I made fun of myself, that is just not right lol

LMAO! Gtfo, seriously? I should be in negative numbers if that's the case.

Aaaaand repped!

[Mr.Bones]

Nice work. Also, stop getting fucking banned!!!!


Nice work indeed! I'll be following along.

And yes this! What's up with that B?!


LMAO! Gtfo, seriously? I should be in negative numbers if that's the case.

Aaaaand repped!


I speak the truth way to much.

[Mr.Bones]

Shoulders/ Light tri

seated barbell press
135 x 20
185 x 12
225 x 12
275 x 4

Machine laterals
120 x 20
150 x 15
150 x 10
190 x 10

rear cable crossovers
50 x 20
60 x 15
70 x 12
80 x 10
90 x 6

front db raises ( I don't go heavy as these aggitate an old injury)
35 x 10
45 x 8
50 x 8

Light tris

1 arm cable extensions across the body
50 x 20
60 x 15
70 x 10

overhead cable exstension (small bar)
245 x 8
200 x 12
200 x 10

rope pulldowns 10 seconds rest
130 x 12
130 x 10
130 x 10

[fltallpaul]

Hey Bones just found this today. Looking good. You have any plans or you just getting your swole on?

[BEAST MODE]

I speak the truth way to much.

Nothing wrong w/ that! Unfortunately, too many people get their panties in a twist and take offense to everything these days. I say fuck em. Speak your mind bro. Tell it like it is! :yep:

[Mr.Bones]

Hey Bones just found this today. Looking good. You have any plans or you just getting your swole on?

Just trying to add much muscle as possible before deployment.

[Brian Carley]

Good training Bones! Looking good and strong!

How tall are you?

[Mr.Bones]

Good training Bones! Looking good and strong!

How tall are you?

A hair under 6 ft

[Mr.Bones]

Legs yesterday.

Went up to 26 plates on the leg press (cybex) for 10-14

Went up to 290 on leg extensions for 12

I don't do full extension on anything anymore.

[Mr.Bones]

Back today

barbell rows
135 x 10
225 x 10
315 x 12
405 x 6

dumbell rows
150 x 10
150 x 10
150 x 10

hammer strength high pull
3p x 18
4p x 12
5p x 4 plus partials to failure

biceps
standing db curls
60 x 10
65 x 8
50 x 12

standing cable curls- 1 arm
50 x 15
60 x 15
70 x 14

3 sets of 21's with a 65lb eazy curl bar-these are so fucking hard

[Mr.Bones]

Current pic. 10% even though phone camera can't pick up any details.

[Shadow]

I don't do full extension on anything anymore.

Why?

[Mr.Bones]

Cuz it makes the movement much more efficient.

[BEAST MODE]

Sweet training dude! Pretty face too!

[Mr.Bones]

super sexy face i know

[Shadow]

Cuz it makes the movement much more efficient.

Jason Huh style?

[Mr.Bones]

Jason Huh style?

No not like that.

For example: On leg press I go down farther, but don't extend all the way up for lockout. I am getting my quads sore doing this every workout.

Alot of it is damn near full extension, but not all the way.

When I do curls I just go to the peak of contraction which is just past parallel and squeeze. etc

I think I am just learning my body better.


Far as Jason huh goes, I don't know why they rip on that guy so much.

I remember seeing videos of Tom platz doing isometrics for biceps and his were huge. So i dunno

[Shadow]

It's out of the ordinary. Anything radically different and seemingly...lazy, will be ridiculed. His results will speak for themselves on stage.

[Mr.Bones]

chest/tri

flat bench
135 x 10
135 x 10
225 x 10
315 x 10

flat bench drop set
405 x 2
315 x 3
225 x 3
135 x 7

incline hammer
3p x 10
3p x 9
2p x 9
2p x 9

head heighth cable crossovers
80 x 15
110 x 10
130 x 8

Triceps
standing 1 arm cable ext
60 x 17
80 x 10
70 x 10

small bar cable pushdowns
245 x 12
245 x 12
245 x 10

overhead small bar ext
150 x 15
150 x 14
150 x 14 and partials to failure

[Mr.Bones]

legs

leg press (not the cybex from last week)
4p x 15
4p x 15
6p x 15
6p x 15
8p x 12
8p x 12
12p x 10
12p x 9

exstensions
180 x 20
255 x 15
285 x 12

started hammies, but felt like a really hot 'spot' like someone hit me in the gut with a hot hammer right below my belly button. So I stopped just in case..

[Mr.Bones]

I'd also like to say that I asked my girl for her hand in marriage and she of course said yes!

[Shadow]

I'd also like to say that I asked my girl for her hand in marriage and she of course said yes!

Congrats bro!

[Mr.Bones]

back/bi

wide grip pullldowns
100 x 15
130 x 15
150 x 10
190 x 10
250 x 10
300 x 15
325 x 9
300 x 10
250 x 10

seated cable rows
345 x 10
345 x 10
345 x 10

bi's
incline hammer curls
40 x 10
50 x 10
60 x 8

standing 1 arm preacher curls
40 x 10
40 x 9
40 x 9

arnie con curls
55 x 12
60 x 10
50 x 11

[Shadow]

My goal this off-season is to get as strong as you. Goddamn!

[Mr.Bones]

Well you definitely look strong in your pics, so not really a issue for you lol

[fltallpaul]

I'd also like to say that I asked my girl for her hand in marriage and she of course said yes!

Great news great news!

[Shadow]

Well you definitely look strong in your pics, so not really a issue for you lol

Hahaha, I want to look AND be strong!

[Mr.Bones]

10 more days and I'm gone training for deployment!

Delts last night

seated barbell press
135 x 10
185 x 10
225 x 10
315 x 4

lateral db raises
40 x 15
50 x 10
60 x 10
70 x 10
75 x 7

rope face pulls
140 x 15
140 x 15
190 x 10
190 x 10
190 x 8

rear cable cross overs
60 x 12
70 x 10
80 x 8

[SwoleChamp]

I'd also like to say that I asked my girl for her hand in marriage and she of course said yes!

congrats bro!

[Mr.Bones]

Ty sc

[Mr.Bones]

chest/tri

Decline bench press
135 x 10
225 x 10
315 x 10
405 x 4
455 x 1
225 x 13

incline hammer short rest
2p x 12
3p x 10
3p x 8
2p x 6

crossovers
80 x 12
110 x 12
130 x 8

tris

bent over db dual arm kick backs
50 x 10
60 x 10
70 x 8

overhead rope ext
130 x 15
150 x 9
130 x 12

straight bar pushdowns
190 x 15
190 x 12
190 x 11
150 x 15

[BEAST MODE]

Strong work Bones...does decline bb hurt your shoulders at all? Mine can't take it.

[Mr.Bones]

I notice if I lift 'fast' then it will make my shoulders sore like that, but long as I control the weight It feels great.

[BEAST MODE]

Hmmmm...makes no difference for me whether I go fast or slow and controlled. My joints are just gay I guess.

[Shadow]

Hmmmm...makes no difference for me whether I go fast or slow and controlled. My joints are just gay I guess.

:yep:




:p

[Mr.Bones]

Back/bi

barbell rows
135 x 10
225 x 10
315 x 10

strip set
405 x 6
315 x 5
225 x 10

t bar rows
5p x 12
8p x 6 (spotter let the bar come away from the corner, had one or 2 more in me)
7p x 10

hi pull hammers
3p x 12
3p x 10
3p x 10


bis

incline db's
40 x 12
40 x 10
40 x failure

1 arm preacher curls on machine
50 x 12
50 x 10
50 x failure

standing cable curls
50 x 15-20'
50 x 15-20
50 x 15-20
40 x failure

[ANADROLicfreak]

good training. by strip set what do you mean?strip set of what?

[Mr.Bones]

Strip set/drop set, same thing bro

[Curt James]

super sexy face i know

The only reason I visit this journal.

Well, your super sexy face and Shadow's avatar. :drool:

Seriously, I'm here for the beer.

Or tea?

[Curt James]

I notice if I lift 'fast' then it will make my shoulders sore like that, but long as I control the weight It feels great.

It's like comparing steel girders to toothpicks, but fwiw I've been doing rotator work before upper body workouts.

So you'd also recommend slower tempo (control the weight) along with no lock-outs or stopping short of full extension to spare the joints?

:beerbang:

[Mr.Bones]

It's like comparing steel girders to toothpicks, but fwiw I've been doing rotator work before upper body workouts.

So you'd also recommend slower tempo (control the weight) along with no lock-outs or stopping short of full extension to spare the joints?

:beerbang:

100 percent.

[Mr.Bones]

Did chest/tri on may2 - Typical shit

yesterday off

today shoulders
seated bb press
135 x 10
185 x 10
225 x 10
275 x 4 I'm still sore from chest tri wise

db laterals
40 x 10
50 x 10
60 x 10
65 x 8
75 x 7

double rear crossover
50 x 10
60 x 10
70 x 10
80 x 8
90 x 6 and partials

front db raises
30 x 10
30 x 10
30 x 10

simple quick and heavy ftw

[Mr.Bones]

As you have probably noticed, haven't posted any leg workouts in 1.5 weeks.

Well recently I was walking my way to my apartment gym and I tripped a little and tweaked my good one knee! And it still hurts if I don't move it often a week later bah


Anyways back.

Pullup's with bodyweight
x 9
x 8
x 8

wide grip pulldowns
200 x 15
250 x 12
300 x 10
325 x 8
200 x 10 (dropset from 325)

db rows
150 x 9
150 x 8
150 x 8

I hate the db's in this gym ( I go too 2 different gyms)

biceps
incline db curls
40 x 16
40 x 14
40 x 12

1 arm machine preacher curls
70 x 10
70 x 9
70 x 9

arnie con curls
55 x 10
60 x 10
65 x 9

7/10

[BEAST MODE]

When do you deploy?

[Mr.Bones]

When do you deploy?

Technically not for months, but I will gone in a few for training.

Also I might be able to train with weights during training.

[BEAST MODE]

They better have some weights there! If not, that's gay as hell.

[Mr.Bones]

OH they do have weights there, in fact they have one kickass little hole in the wall gym that I adore there. Music is loud as fuck, it's like a mini metroflex in a big trailer.

[BEAST MODE]

Nice! I hope it's dirty too...I love dungeon style gyms.

["Rodz"]

OH they do have weights there, in fact they have one kickass little hole in the wall gym that I adore there. Music is loud as fuck, it's like a mini metroflex in a big trailer.

sounds awesome

[Mr.Bones]

oh it is, it also has a great view of a huge ridge line full of pine tree's and when the sun set's it's very easy on the eyes

[Mr.Bones]

Ok today was my goal to hit the 5plate bench. I have the video and will be posting it, I missed it. But I was close.

chest/tri

flat bench
135 x 8
135 x 8
225 x 6
315 x 9
405 x 1
495 x miss
315 x 1
225 x 9

incline hammer for pump
2p x 15
2p x 14
2p x 12

cable crossovers
100 x 10
120 x 10
140 x 8

tris

cable pushdowns short rest
150 x 20
170 x 20
190 x 12

small bar overhead exsten short rest
150 x 12
150 x 12
150 x 10

[Mr.Bones]

Sorry that it is sideways, I have no fucking idea how to fix that.

But as you can see I had the bar moving. I told the spotter to keep his hands there for my mind. I had it until I hit the hook you rack it on.


_8NUxNW69KQ

[MiamiMadePunk]

^^Next time, get a more experience spotter

[Mr.Bones]

Why you say that?

[MiamiMadePunk]

Why you say that?
Skip to 10:55 and see why I said that

H8jNk2Q3AbU

[Mr.Bones]

Oh you think I became off balance?

[MiamiMadePunk]

Oh you think I became off balance?
No, I'm just saying be careful with the spotters you choose as go heavier and heavier, especially the bench

[Mr.Bones]

Oh yea, I agree. But it was my fault completely.

[Shadow]

I'm not a bench expert, but when I finally got up to three plates and beyond, I realized I needed my feet tucked back more, till I felt a little stretch in the quads. That gave me a better base to push from. I think if you'd done that, that would have flew up easy.

[Curt James]

Y_Y3wFQbN_s

You'll get that! :yep:

[Curt James]

D'OH! I posted the rotated vid as a "video response," didn't see it appear and re-posted it. (Impatient bastard here.)

Then I saw the notice... (underlined in red in the image below)

https://lh6.googleusercontent.com/_1nLdNGnrAes/TcVyN1FtU2I/AAAAAAAAEwI/5iGUblpImcM/needs-approval-DOH.JPG

[Mr.Bones]

I'm not a bench expert, but when I finally got up to three plates and beyond, I realized I needed my feet tucked back more, till I felt a little stretch in the quads. That gave me a better base to push from. I think if you'd done that, that would have flew up easy.


I've tried that method of tucking your feet back and it does not work well for me.

I love my way.:)

[Mr.Bones]

Off to Army training I go...yay

[Mr.Bones]

Well shit, here I am. Today is January 21st and I am about 3 months away now from being done with this deployment. =) That's not long people.

Any hoo I am currently 224 pounds. A far cry from the 240-250 I was when I was able to post here alot. I am much, much leaner though. My fiancee loves my body lol, but I don't. I wanna be a bear again lol, but I can't until after February. I still lift though every day of course. I'll never stop.

So sup people?

[BEAST MODE]

I thought I remembered you going over seas. Gotta feel good to be getting close to coming back home!

[Mr.Bones]

Hell yea I can't wait to be home! Deployment $$ is good though, downside is being away from the family that I made with my life maker.

[BEAST MODE]

Yeah that's gotta be tough. You guys had a baby not long before you deployed, didn't you?

[Mr.Bones]

Yes our baby girl Alivia!

She will be 2 in July. She is so much fun

[BEAST MODE]

damn, has it been that long already. wow...it doesn't seem like it has.

[Mr.Bones]

Yea time flys now that I am a family man, never thought of myself as a family man, but that's what I am!

[Mr.Bones]

Jan 23rd was chest/back

Back
Pulldowns facing reverse
100 x 25
140 x 10
140 x 10
140 x 12
160 x 8
Facing front pulldown
260 x 8

Machine pullovers
3plates a side x 10
3plates a side x 10
3plates a side x 10
3plates a side x 10
3plates a side x 10
3plates and a 35 each side x 14

Bend over's on a machine holding a 35lb plate
10 reps
10 reps
bodyweight x 12 reps

iso high row
3p x 10
4p x 8
5p x 7

chest
iso super steep incline, basically a shoulder press almost
2p x 12
2p x 12
2p x 12
2p x 10
2p x 10
2p x 10

iso decline focusing on sqeeze, not pushing the weight 20 second breaks between sets
2p x 10
2p x 12
2p x 12
2p x 10
2p x 10
2p x 10

cable crossovers at shoulder height
60 x 12
85 x 10
85 x 10
85 x 10
100 x 8
100 x 8

*Forearm work as well

[BEAST MODE]

still damn strong bro! looks like you have a nice gym setup over there too.

[Mr.Bones]

Yea the gym here isn't half bad at all. DB's up to 150. I still go really heavy once in a while, but if I can gain muscle lifting light why would I? I still plan to bench 500 in a competition before they bury me.

The floor is like a rubber mats that move so some spots are not even lol, careful where u bench.

[robert da strongman]

Nice training

[Mr.Bones]

Yea I train high vollumez, got all the time in the world during deployment.

[BEAST MODE]

pretty sweet deal man. if i were in the military, i'd definitely have to have a gym if i was deployed or i'd lose my mind and go awol.

[robert da strongman]

Best gym I have ever trained in was on a ship

[Curt James]

Doing push ups on the deck of a destroyer at sea is a different kind of exercise. Variable resistance FTW!

[Mr.Bones]

Jan 24 arms/littl3 shoulders

seated db curls pretty much my warmups
30 x 20
30 x 15

incline db curls
50 x 10
50 x 10
50 x 10
50 x 12

1 arm preacher curl
60 x 10
60 x 10
60 x 10
60 x 8
60 x 8
60 x 8

standing straight barbell curl 20 kilo plus 45 was the weight, not sure what that is.
x 10
x 10
x 10
x 10
x 13
x 14

tricepsz
Jason huh style 1 arm cable exstensions across the body
40 x 20
60 x 10
60 x 10
85 x 8
85 x 8
100 x 7

machine french press (no weight numbers on this machine)
most of the stack x 10 reps x 5 sets
whole stack x 12 reps x 2 setss


Dual plate loaded tricep pushdowns
2p x 20
3p x 12
3p x 12
3p x 10
4p x 8

shoulders (been rehabbbing boob pads for many months)
db lateral raises RC style
40 x 12
40 x 12
40 x 10
40 x 10

[robert da strongman]

lot of arm work there

[Mr.Bones]

I actually do the whole workout in an hour.

70's bodybuilding style baby!

[Dre23]

I actually do the whole workout in an hour.

70's bodybuilding style baby!

I like that high volume, especially for arms!

What are goals these next few months? I know you said that you hate being "small", but I'm guessing until your tour is over that you can't do much about that??

[BEAST MODE]

i love those style arm workouts because of the insane pump, but they've never done anything for me for growth.

[LockItUp]

Skip to 10:55 and see why I said that

H8jNk2Q3AbU


Definitely liking this journal!

Thanks for posting that MMP, even though I realize it's an old post, still wanted to say thanks. I was gonna skip ahead like you said but when I noticed it was a video by Mike P. I watched the whole thing....I own the RTB trilogy, and love all of his stuff. Rodney seems like a real good guy, busts his ass. That's awesome.

And bones, your journal is solid man. You're a strong dude! Looking good in here, keep it up!

[Mr.Bones]

Jan 25 was legs-Remember I am just starting legs again, i've been running miles for uncle same. Did a 4 mile march before this workout as well.

Leg exstensions (1 leg a time)
50 x 10
70 x 10
80 x 10
100 x 10

Leg exstensions (2 legs a time)
120 x 15
150 x 15
240 x 10
240 x 10
240 x 10
240 x 10

squats ass to calves
225 x 10
315 x 10
315 x 10

1 legged leg press
3p x 7
3p x 7
3p x 7

*also hit forarms and calves

[Mr.Bones]

i love those style arm workouts because of the insane pump, but they've never done anything for me for growth.

It's the best way to grow for me arm wise. Dunno why, but make no mistake men; I emphaize the eccentricc

[Mr.Bones]

I like that high volume, especially for arms!

What are goals these next few months? I know you said that you hate being "small", but I'm guessing until your tour is over that you can't do much about that??

Goals for the next months are 1 month of bulking, followed by 2 months of slow cutting.

I've been dieting since dec 7th, so roughly 7 weeks of dieting. From 245-219. Abs are plenty good enough, and I am only adding around 100-200 grams to my diet food.

I am smaller for sure, but running does that. After my tour I'll still train hard. Start prepping for a spring bbing show jan 1st of 2013. Training and family time after being away for a year for sure until then. I need balance lol

[Mr.Bones]

Definitely liking this journal!

Thanks for posting that MMP, even though I realize it's an old post, still wanted to say thanks. I was gonna skip ahead like you said but when I noticed it was a video by Mike P. I watched the whole thing....I own the RTB trilogy, and love all of his stuff. Rodney seems like a real good guy, busts his ass. That's awesome.



And bones, your journal is solid man. You're a strong dude! Looking good in here, keep it up!


Rodney is hella fun to watch, I agree. My favorite though is watching branch and Johnnie train though, I don't give a damn about their form. I just like the energry!

[Mr.Bones]

jan 26 was chest/back

wide grip pulldowns
100 x 25
160 x 15
200 x 10
200 x 10
200 x 10
260 x 8

machine pullovers
3p & a 35 each side x 10
3p & a 35 each side x 10
3p & a 35 each side x 10
3p & a 35 each side x 10
3p & a 35 each side x 10
3p & a 35 each side x 10

bodyweight bend overs
x 15
x 15
x 15
x 15
x 15

chest

decline press
3p x 8
3p x 8
3p x 8
3p x 8
3p x 8

incline chest press hammer
2p x 10
2p x 10
2p x 10
3p x 6
3p x 12

flat db press with long,long squeezes at the top
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10

[Mr.Bones]

Jan 27 arms

biceps

Seated dual arm hammers
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10

straight barbell curl
145 x 8
145 x 8
95 x 8
95 x 8
95 x 8
95 x 8

1 arm conc curls off the knee, 2 second squeeze at top of each rep
30 x 10-15
30 x 10-15
30 x 10-15
30 x 10-15
30 x 10-15
30 x 10-15

[Mr.Bones]

whoops hit submit lol

triceps

1 arm db behind the head exstensions
30 x 10
30 x 10
30 x 10
30 x 10
30 x 10
30 x 10

machine french press, half the stack, no numbers on it
x 12-15
x 12-15
x 12-15
x 12-15
x 12-15
x 12-15

bodyweight dips
x 8
x 8
x 8
x 9
x 9
x 10

[Shadow]

Still a beast, I see. Good to hear you'll be back in the States soon.

[robert da strongman]

Crazy training Bones

[Mr.Bones]

thanks peeps

[Dre23]

Nice training right there Mr. B!

[Mr.Bones]

Hah thanks broseph

[Mr.Bones]

chest/back yesterday jan30-Going alot heavier now that I am eatting up.

back

2 pulley individual lat pulldowns (you pull down with one handle for each arm)
120 x 20
260 x 8
260 x 7
260 x 8
220 x 10
220 x 12

machine pullover (favorite machine and exercise of all time for the back)
300 x 8
300 x 8
300 x 8
300 x 8
300 x 8

bend overs holding a 25plate
x 12
x 10
x 12
x 14
x 13

chesticles
incline hammer press
2p x 10
3p x 8
3p x 8
3p x 8
4px 9

bodyweight dips
x 8
x 8
x 8
x 8
x 8

cable crossovers
70 x 10
85 x 10
100 x 10
115 x 8
115 x 8

*weight is up from end of diet from 219 - 227 last night. Probably all water, but damn that was fast.

*Current diet for staying lean and gaining muscle

meal 1 - (2) bowls of lucky charms with skim milk

Meal 2 - 2-3 chicken breasts with large salad

meal 3- 2-3 chicken breasts with either pasta, tortilla bread, pita bread, rice, and or potatoes. Add very large bowl of ice cream

meal 4- 3 chicken breasts with greens and sometimes doritos as a treat

Very unorthordox, but hey its free, tastes good and seem to be holding steady.

[robert da strongman]

nice back work. have not seen a pullover machine in a long time

[BEAST MODE]

i agree. wish we had one at my gym.

wish i could eat cereal, doritos, and ice cream daily!

[Shadow]

That diet looks awesome, haha.

[Mr.Bones]

hmm so everything I posted did not post, stupid hodgee interwebz.

Arms were on the 30th-Again i posted it but it didn't go I guess

Legs were yesterday

1 legged leg press
1p x 20
1p x 20
1p x 20
2p x 10
2p x 10
2p x 10
3p x 8
3p x 8
3p x 8

2 legged leg press
7p x 20
7p x 20
7p x 20
7p x 20
7p x 15
7p x 15

All sets today were performed very deep, and not going near full extension. Definitely much harder

[Shadow]

I bet with all the cardio you're getting in you weren't even breathing that hard with these high reps. I know I'd be winded as hell, haha.

[robert da strongman]

That is some crazy training

[Mr.Bones]

No I wasn't winded lol, still my heart remains in good shape lol.

I feel like I am in a good spot weight wise, now to not gain any nottty weight. THanks peepz

[Mr.Bones]

I've had 2 workouts since I filled out this journal, thing is I was taking 3 others my workout/training them. SO I was busy my bad guys.

I will of course keep this journal and keep it up. Just a small hiccup. I of course take weekends off to just chill out.

[Matt Knappick]

fuck mate your throwing around some weight

[Mr.Bones]

Eh somewhat, I'm working on it. I need that 500 bench. My life is not complete without it.

[Mr.Bones]

chest
incline barbell
135 x 10
135 x 10
225 x 10
225 x 10
225 x 8
275 x 8

hs incline
2p x 10
2p x 10
2p x 10
3p x 10
3p x 8
3p x 8

bw dips
* 10 -12 reps x 5 sets

cable crossovers
70 x 15
70 x 15
85 x 10
85 x 10
100 x 8

Back
wide grip pulldowns sitting reverse
100 x 20
120 x 15
140 x 13
160 x 12
180 x 12
160 x 10

machine pullovers
335 x 10
335 x 10
335 x 10
335 x 10
335 x 10


Bodyweight back exstensions *5 sets x 12-15 reps

Rope pulldowns for the back
160 x 10
160 x 10
160 x 10
160 x 10
160 x 10

Seated curls suppersetted with over the head db exstensions
*8 sets x 10-15 reps each


Legs
1 legged leg press (flex wheeler style hanging off to the side)
300 x 8
300 x 8
300 x 8
300 x 8
300 x 8
300 x 10
300 x 10

390 x 8
390 x 8
390 x 10

Leg ext
120 x 12
150 x 12
240 x 12

[Shadow]

That's a lot of weight on those pullovers. How high up do you go?

[Mr.Bones]

Till it's right above my head typically..

[D-NUTZ]

Strong presses man.

[BEAST MODE]

damn it i see you doing machine pullovers every week and now i wanna get one for my gym!

[Shadow]

damn it i see you doing machine pullovers every week and now i wanna get one for my gym!

They're fucking awesome.

[Gerb]

What up Bonesy? I see you are still insane, outstanding!