Mr.Bones Starts a journal cuz I'm working with Stev o

[Mr.Bones]

DId a little wing workout today

Db rows
90 x 10
130 x 12
140 x 10
150 x 12

Deadlifts
225 x 5
405 x 5
545 x 1

Bb rows
315 x 10
275 x 12
225 x 12

Standing cable rows to gut
190 x f
190 x f
190 x f

Biceps

Barbell curl
135 x 8
135 x 8
135 x7

Db curls
40 x fail
40 x fail
40 x fail

Standing cable biceps while looking the mirror
50 x f
40 x f
40 x f
40 x f
50 x f

Not a bad day, hopefully get my deads back up to where they should be withinn a month or two

[Gerb]

I forgot how strong you are. Very nice.

[Curt James]

405 X 5 on deads is impressive as hell. Where should they be? :eek:

[Mr.Bones]

405 X 5 on deads is impressive as hell. Where should they be? :eek:

I never go to failure on deads because I fear ripping a bicep off my arm, that 5 reps is not failure.:)

[Mr.Bones]

Here is a pic I took of my fat ass today to send Stevo

[robert da strongman]

good stuff....subscribed

[mr intensity]

awesome deadlifts brother...

[Shadow]

This is what...your third journal? LOL. I'll be following along, champ. Like steve, I forgot how fucking strong you are. Shit.

[BEAST MODE]

Looking pretty thick dudebro! Strong work!

[Diabetic Muscle]

Solid work.

[Mr.Bones]

Boob pads today

Iso Military press
1p x 10
2p x 12
3p x 10
4p x 8

Lateral dumbell raises
50 x 10
60 x 10
70 x 9

machine lateral raises
110 x 10
110 x 10
110 x 10 (short rest)

traps shrugs with 3p

Bent over dumbell raises
60 x 10
70 x 10
85 x 9

[robert da strongman]

nice work...sick laterals

[Mr.Bones]

ha thanks they are heavy

[BEAST MODE]

God damn, I'd say that's heavy!

[Sandpig]

Shit yea, you're one strong MoFo.

[Shadow]

You're gonna do a show soon, yeah?

[Mr.Bones]

You're gonna do a show soon, yeah?

There is one in March I would like to do before I deploy to Kuwait yes...

But strength in all reality does not mean I will be worth a shit as a bodybuilder.

But I guess we will see.

[Mr.Bones]

Shit yea, you're one strong MoFo.


God damn, I'd say that's heavy!


Eh now if only I looked like Markus ruhl I would be good to go! lol

I'd say i'm a 1/4 of what he is lolz

ulBfOTNW_zc

[DAVIDHARDY]

Sweetness

["Rodz"]

Solid back day man nice pulling!!!!

[Mr.Bones]

Legs

Linear Hack Squats
3p x 10
3p x 10
6px 10
8p x 13

Squats
315 x 8 (warmup
405 x 8
405 x 6

Leg exstensions
195 x 15
255 x 10
285 x 10

Sitting leg curls
3 sets to absolute failure

Cardio

Forearms

[Shadow]

Nice work. Reminds me that I didn't post my workout from this morning. Whoops.

[Diabetic Muscle]

nice leg routine. I take it you do hams another day?

[Mr.Bones]

nice leg routine. I take it you do hams another day?

I did 3 sets to failure for hams, I have a really good connection with them for some reason.

But yea my leg workouts are kind of sad now, in fact they are my weakest part now lolz

[Diabetic Muscle]

haha oh shit my bad I totally missed that part.

[Mr.Bones]

Chest/tri

Flat bench
135 x 6
225 x 6
315 x 6
405 x 4
315 x 8
225 x 14

Dips bw
bw x 15
bw x 14
bw x 12
bw x 11

Cable crossovers
100 x 12
120 x 10
140 x 5

Tris
pushdowns
235 x 15
235 x 14
235 x 12

bent over dumbell laterals with long squeeze
45 x 12
45 x 10

overhead 1 arm cable extensions
70 x 10
60 x 10
60 x 9
50 x failure


I felt productive today during this workout.:)

[BEAST MODE]

I hate your strength.

[Shadow]

You need to videotape some of these workouts. You're a beast.

[Shadow]

I hate your strength.

Me too.

[Shadow]

What was your diet like before you started working with steve?

[Mr.Bones]

Hmm my diet is just a typical bbing diet

grits/eggwhites

steak/rice

chicken/rice

potato/shake

potato leafse/ egg whites

repeat any of above


Pretty much how it is now really.

[Diabetic Muscle]

Fuck dude. That's some strong pressing. How much you weigh?

[Mr.Bones]

Fuck dude. That's some strong pressing. How much you weigh?

235

Trying to cut down to 220 and be ripped but I don't wanna give up me carbs:confused::confused:

[Shadow]

DNP. LMAO!

ha.

[Mr.Bones]

DNP. LMAO!

ha.

Hell nah, cardio and diet only lol

No one really knows the effect of using that drug down the road, they only know it burns 1 pound of fat per day

[Shadow]

Yeah I know. I'm just messin' with ya.

[Mr.Bones]

Back/Bi

Barbell rows
135 x 10
225 x 10
315 x 10
315 x 14
315 x 13
225 x 10

Wide grip pulldowns
190 x 15
250 x 8
220 x 8

Pulley rows
180 x 10
240 x 10
280 x 10
300 x 12
(these pulley rows were drop sets, one right after another, I was dizzy at the end)

biceps
Machine preachers
55 to failure x sets

2 sets of sitting and standing db curls with 40 lbs, one arm only at a time none of that alternating pussy shit

standing cable curls
50 to failure
40 to failure
40 to failure
40 to failure

machine preacher
45 x 7
45 x 6
45 x 6

[DAVIDHARDY]

235

Trying to cut down to 220 and be ripped but I don't wanna give up me carbs:confused::confused:

Do HIIT cardio if you don't want to give up the carbs. Let them have a more active role and still enjoy having them. Are you pretty lean as you are now at 23, because if you aren't, then you are not going to be ripped at 220. You'll have a respectable build and be fairly lean, but not ripped unless you are already lean. Not being an anus, just taking away any false expectations that you might be seeing.

[Mr.Bones]

Do HIIT cardio if you don't want to give up the carbs. Let them have a more active role and still enjoy having them. Are you pretty lean as you are now at 23, because if you aren't, then you are not going to be ripped at 220. You'll have a respectable build and be fairly lean, but not ripped unless you are already lean. Not being an anus, just taking away any false expectations that you might be seeing.


Yes very true. You bring up some great points. Well I figure I'm 10 or 11 percent right now. And then take away just 5 pounds of fat.

1 pound of fat is alot, and covers alot of area so I hear.

I'd imagine I'd be pretty close

[robert da strongman]

some sick back work

[DAVIDHARDY]

Yes very true. You bring up some great points. Well I figure I'm 10 or 11 percent right now. And then take away just 5 pounds of fat.

1 pound of fat is alot, and covers alot of area so I hear.

I'd imagine I'd be pretty close

Then you're right where you want to be if you're at 10ish. I just didn't want you to be pulling a Singerman. He thought he was going to weigh like 235-240, and wound up being 215.

[Curt James]

I never go to failure on deads because I fear ripping a bicep off my arm, that 5 reps is not failure.:)

Nice. :bowdown:


There is one in March I would like to do before I deploy to Kuwait yes...

But strength in all reality does not mean I will be worth a shit as a bodybuilder.

But I guess we will see.

That whole sideways thing was driving my OCD self nuts, Bones. Looking large!

http://lh4.ggpht.com/_1nLdNGnrAes/TJYxOtLTZZI/AAAAAAAAANs/eEzdBYTmaQ8/s512/MrBonesfromRx.jpg

[Mr.Bones]

Should I do this http://www.powerliftingwatch.com/powerlifting-meets/apf/2010/fallclassic

while dieting?????????? To be or not to be?

[robert da strongman]

do it...

[Diabetic Muscle]

I agree do it. Just have to get a singlet.

[Mr.Bones]

I agree do it. Just have to get a singlet.

And those are those gymnastic looking suits I assume..

[BEAST MODE]

They really sexy Bones. The tighter they are, the more they accentuate your package. Get a baby blue or hot pink one and have a dolphin embroidered on it, then add some sequence around it...would be so hot!

[Mr.Bones]

I'm sure a pink dolphin suit would give me enough power to get the state record.

[BEAST MODE]

Never underestimate the power of the dolphin!

[DAVIDHARDY]

I looked super sexy in mine, just ask Rich about the pic via text. Too bad it's DM's now.

[BEAST MODE]

Yeah you looked hella hot! DM hasn't sent me a pic yet...what a fag.

[DAVIDHARDY]

I just sent him the onsie on Friday.

[BEAST MODE]

He could've sent me a full nude while I'm waiting.

[Mr.Bones]

boob pads

RUHL Presses

75 x x6
185 x 10
275 x 10
345 x 4 PR

Db side laterals
50 x 10
60 x 10
70 x 10

Db front raises
40 x 8
45 x 8
50 x 7

rear cable fly with crossed arms
40 x 15
50 x 13
60 x 10

[BEAST MODE]

Please explain the Ruhl press...I'm guessing it's on a smith, as that's pretty much all I've ever seen him do presses on.

[Diabetic Muscle]

Jeez rich so impatient.

There was that standing shoulder press machine he used in one of his videos.

[Mr.Bones]

Actually Rich is right lol, it's where you press it directly over your head.

I definitely felt it.

[Mr.Bones]

1 min in he Ruhl Presses

J1yqqMOzNPY

[Gerb]

do you make the Ruhl face (1:26)

I always just called them high angle seated shoulder presses on a smith but I guess Ruhl PRess is easier:p

[Mr.Bones]

do you make the Ruhl face (1:26)

I always just called them high angle seated shoulder presses on a smith but I guess Ruhl PRess is easier:p

I tried my best lol

[fltallpaul]

Thanks for stopping in my journal...so you might to a PL meet? I just did my first one a few weeks back and it was a great time. I am looking forward to improving all my lifts for the next time I compete.

[Mr.Bones]

Yea I might do my state championship PL meet.

I'm guaranteed a 1005 in a push/pull which isn't nothing special but its descent.

[Mr.Bones]

Leg boobs

Leg press
6p x 6
6p x 6
6p x 10
9p x 15
12p x 8

Linear leg press (was going to do squats but didn't feel like stretching out for 15 mins so I could actually put my hands back far enough to reach the bar)

6p x 8
7p x 8
8p x 6

Forgot to do leg extensions because some old fuck was on it

Hamstrings
seated leg curl
255 x 8
255 x 8
255 x 8

Standing leg curl
120 to failure each leg

I didn't have my usual oomph today as I was tired.

I'm training for a PT test and doing my regular weight training on top of that. Me gotz tired

[Shadow]

LOL @ the old fuck on the leg extension machine. They seem to gravitate to that machine.

[BEAST MODE]

Old fucks gravitate towards every machine. I see like 5 old fucks in the gym every morning just going down the line hitting every machine, even the ones that look different but still hit the same muscle the same way. And guess what...their bodies never look any different.

[Shadow]

They usually hit it for like one, maybe two sets. Just enough for you to change your game plan and start into it, only to see them get up and walk away later.

[BEAST MODE]

This one creepy old skinny fuck in Gold's is always doing that. One day I was supersetting between seated curls and extensions...they're right next to each other. As soon as I got off the extensions, he was on it. So next set came up, he's still on it but just sitting there. I asked if he minded if I jumped in real quick, he just looked at me like "uhhhhhhhhhhhhh." I said I was supersetting, he got up angrily and stormed off. Stupid old fucks thing they own the gym. Fuck em.

[Mr.Bones]

We got one old fuck who uses the same machine for 45 mins non stop, and on top of that he has these eyes that make you feel like he is staring at your package, kind of freaks me out

[BEAST MODE]

Dude! The old fuck I was just describing has those same eyes!

[Mr.Bones]

well wtf is going on here

[Mr.Bones]

boobs and Horseshoes

Incline smith press
1p x 5
1p x 10
2p x 8
3p x 8
4p x 3
3p x 9

DB press
150 x 5
130 x 6
115 x 5 ( i couldn't do these worth a damn because the incline fatigued my shoulders )

Cable crossovers
80 x 15
100 x 10
110 x 8

Horseshoes

Reverse grip 1 hand pull downs
70 x 8
60 x 10
50 x 15

palms facing each other pushdowns
140 x 15ish
190 x 10
190 x 9
130 x failure from drop set

overhead cable 1 hand exstenstions
50 to failure
40 to failure
40 to failure
40 to failure

[DAVIDHARDY]

Leg boobs

Leg press
6p x 6
6p x 6
6p x 10
9p x 15
12p x 8

Linear leg press (was going to do squats but didn't feel like stretching out for 15 mins so I could actually put my hands back far enough to reach the bar)

6p x 8
7p x 8
8p x 6

Forgot to do leg extensions because some old fuck was on it

Hamstrings
seated leg curl
255 x 8
255 x 8
255 x 8

Standing leg curl
120 to failure each leg

I didn't have my usual oomph today as I was tired.

I'm training for a PT test and doing my regular weight training on top of that. Me gotz tired

My leg workouts suffered when I was training for my PT test due to all of the running. I made a 92 on that joker, so I don't have to do it again for a year. Hooray me.

[Mr.Bones]

My leg workouts suffered when I was training for my PT test due to all of the running. I made a 92 on that joker, so I don't have to do it again for a year. Hooray me.

lol nice

[Gerb]

what sort of numbers you putting up in your PT Test, when I was in the army it was a 300point scale, 100 for each event max, I heard they changed that stuff thou. I think for my age at the time a perfect score was like 82pushups @ 2mins 92situps @ 2mins and 11:54 @ 2miles.

[BEAST MODE]

2 miles in under 12 minutes is bookin it for the average person. Best I've ever done a mile is 4:40. Mandatory for running backs/receivers in high school football...that sucked!

[Mr.Bones]

Best youtube videos come from this man.

bmC7QSdOGv0

[Mr.Bones]

what sort of numbers you putting up in your PT Test, when I was in the army it was a 300point scale, 100 for each event max, I heard they changed that stuff thou. I think for my age at the time a perfect score was like 82pushups @ 2mins 92situps @ 2mins and 11:54 @ 2miles.

I need 78 pushups, 84 situps and a 13 min two mile run to score a 300 in my age bracket.

Running is my worst event by far, my best time ever is 14 mins flat, which ain't too bad

[Gerb]

at your size, that is real good.

[Mac]

Old fucks gravitate towards every machine. I see like 5 old fucks in the gym every morning just going down the line hitting every machine, even the ones that look different but still hit the same muscle the same way. And guess what...their bodies never look any different.

Just wait until you're an old fuck, like me. At least some of us actually make it to the gym to workout. Unlike the old fuckheads in your gym, I am actually making improvements. But it could just be my eyesight.

Bones, you're a strong mofo. Nice journal.

[BEAST MODE]

Just wait until you're an old fuck, like me. At least some of us actually make it to the gym to workout. Unlike the old fuckheads in your gym, I am actually making improvements. But it could just be my eyesight.

Bones, you're a strong mofo. Nice journal.

LOL I can tell you're putting in the work though man. These are just the old fucks that go in there in their polos and sweat pant shorts and waste space.

[Mr.Bones]

LOL I can tell you're putting in the work though man. These are just the old fucks that go in there in their polos and sweat pant shorts and waste space.

Yea, you look fucking great Mac

[BEAST MODE]

I gave him old fuck reps...lol

[Mac]

Yea, you look fucking great Mac

Thanks...

Now it's time for some old fuck squats.

[BEAST MODE]

LMAO Tear it up bro!

[Mr.Bones]

Back/bi

bb rows
135 x wu
225 x 6
315 x 14
365 x 5 (My grip slipped, I had more gas So i need better straps)

Wide grip pulldowns
300 x failure

Cable rows
325 x 14

close grip pull down
270 x failure

iso high row 1 handed
5p x 9 each arm

1 arm machine preacher curls
60 x 12
60 x 10
60 x 10
60 x 8
60 x 8

Straight bar curls
70 x 12
80 x 12
90 x 10
100 x 10
80 x 7

Cable curls
120 x 12
120 x 10
90 x 8
90 x 8

*Forearms


8/10 tonight. I work my grip directly and I still can't hold onto 365 when rowing it. It must just the action of going up and down so fast.

[Shadow]

Do you over/under your rows? That could explain it, regardless of how strong your grip is. Why not just strap up and work the back, and not worry about grip strength?

[Mr.Bones]

Do you over/under your rows? That could explain it, regardless of how strong your grip is. Why not just strap up and work the back, and not worry about grip strength?

I do strap up but the bar 'rolls'

I think I need longer straps, and I always row overhand as I like my biceps attached.:)

[Shadow]

You might not be wrapping tight enough, or like you said, longer straps.

[Diabetic Muscle]

That's kinda strange. I've got a weak ass grip but can hold 500 with straps. Strong work regardless.

[Mr.Bones]

Oh I can deadlift 500 without straps, but rowing not so much.

Ever see the unbelievable when Ronnie rows? That's how I row with a little momentum and speed.

[Diabetic Muscle]

Hey bones if you are still thinking about doing that PL meet. I posted an article over at AS about doing your first meet. It would be a good guideline to go off of.

[Mr.Bones]

Ok I will take a look brah

[Mr.Bones]

Had a crappy chest /tri workout. And did Biceps Sunday night. Not even worth posting.

But on a side note I had olive garden today!=) Celebrating a anniversary with the women lol

[BEAST MODE]

My department went to Olive Garden yesterday for a birthday lunch...and I got out of going! I was freaking out because I thought my boss would make me go only to sit there and watch them eat. Instead I had the office to myself to just chill.

[Mr.Bones]

Back/Bi

Deads from the floor with no straps
225 x 5
405 x 5
495 x 1
585 x 1

BB rows
315 x 14
315 x 10
315 x 8

cable rows at shoulder width
255 x 15
300 x 10
325 x 8

db rows
115 x 8
130 x 8
150 x 10

biceps

barbell curls
135 x 10
135 x 9
135 x 9
135 x 7

cable curls
50 x fail
50 x fail
50 x fail
50 x fail
50 x fail
50 x fail

db hammer curls
65 x 10
75 x 8
65 x 8

*25 mins low intensity cardio

9/10

[Curt James]

Back/Bi

Deads from the floor with no straps
225 x 5
405 x 5
495 x 1
585 x 1

BB rows
315 x 14
315 x 10
315 x 8

Love seeing people beat the f out of a bunch of wheels, deads with eight plates, benching 225 for ten or 15 or 315 like it's nothing.

Not my world, but I admire those who have that ability. :bowdown:

[Diabetic Muscle]

Strong bastard.

[Mr.Bones]

Thanks guys, 405 is just a warmup Curt lol =)

On a side note, I hitched just a cunt hair with 6 wheels, hopefully I don't do that when in competition.

[Mr.Bones]

Side boobs

Iso press
1p x wu
2p x 18
3p x 13
4p x 7

Db side laterals
40 x 15
50 x 10
60 x 10
70 x 9

Side machine laterals
120 x 10
150 x 10
190 x 6

Cable cross overs for the rear delts
40 x 15
50 x 12
50 x 12
60 x 10
70 x 9

Db front raises
50 x 6
60 x 6
70 x 7

*calves/forearms and 25 mins cardio

[Mr.Bones]

Just wanted to clarify some things about the PL meets now.

There is one the 23rd and 30. I plan on doing them both because I want some trophys damnt.

Anyways, there is only one spot left for the one on the 23rd, so I have to email my entry form tommorow. Also they bringing out some big hitters to this meet I guess.

Some guy in the 240 class is going for a record breaking 640 bench and we have some guys coming who will being 900 + on squats.

Using Olympic weights and all of that bullshit yada yada.

Anyways, I will definitely have pics and video for everyone after.

[Diabetic Muscle]

That's awesome man I'm jealous.

[Mr.Bones]

Yea I'm ready to go already lol

[Diabetic Muscle]

Are you going to deplete to try to make a lighter class or just kinda walk in and lift?

[Mr.Bones]

Yea I'm dieting down to 220 if I can.

I'm kind of nervous about the bench, not going to lie. I never ever rest pause in the gym lol, but I will practice a little before the meets of course.

[fltallpaul]

That's some serious deadlifting. I will be going for a 5 plate dead before too long...6 seems light years away...but I will keep working on that.

Can't wait to hear about your meet. I would recommend working with someone who has competed before it really helped me be prepared. Also when benching have a training partner wait for you to touch and pause and then yell press...once you have pressed you have to wait for the rack command. Both of those will get you red lighted even if you get a good lift. It's a fun environment though, everyone is very positive!

[Mr.Bones]

Oh you could probably do 5 plates right at this very second I'm sure, just get mad and try to break the bar. That's what I do anyways lolz

But yea there is this little guy that competes in PL meets and he has been showing me some things. The other day he wrapped my wrists for me and I could not feel my hands

[Mr.Bones]

Ok did legs tonight, was training a guy at the same time so I did not write anything down.

But on a side note I am 235 and My body is being so damn stubborn about hitting 220.

And I sent in my actual forms, so the PL meets are official!

[DAVIDHARDY]

Nice pulling for 585!

[Mr.Bones]

boobs/horseshoes/girl muscles

flat bench
135 x 5
225 x 5
315 x 6
405 x 1 (here I practiced for the PL meet and did it super slow, pause. And push. Super fucking hard that way lolz
365 x 7
315 x 12

iso incline
3p x 15
3p x 12
3p x 11

Cable cross over from the bottom
100 x 8
110 x 7

Cable crossover from the top
100 x 15
120 x 12

Small bar pushdowns
240 x 15
240 x 13
240 x 12

overhead 1 arm cable exstensions
70 x fail
90 x fail
110 x fail

underhand cable pulldown
150 x fail
150 x fail
150 x fail

girl muscles
4 sets of alternating db curls

4 sets of 1 arm machine preacher curls

*Forearms and cardio

[Shadow]

lol @ girl muscles. Nice training.

[DAVIDHARDY]

Do you know how Steve did tonight?

[Mr.Bones]

I do not

[Mr.Bones]

back/bi

rows
135 x 10
225 x 10
315 x 15
365 x 8

wide grip pulldowns
300 x 9
300 x 8
300 x 7 pull partial reps on all sets

close grip cable rows
300 x 10
300 x 10
300 x 10

girl muscles
barbell curl
135 x 10
135 x 9
135 x 8

Machine 1 arm preacher curls
55 x 10
55 x 10
55 x 8
55 x 8

seated hammer curls
40 x f
40 x f
40 x f
40 x f


good day 9/10

Had so much lower back pump though, that my left leg started to lock up on me lol.

I wouldn't wish anyone with that back pump that I had

[Diabetic Muscle]

I hear ya on the back pump. I took 4 aspirin before the gym tonight to counteract mine.

[Mr.Bones]

I actually learned today that it from typically a magnesium deficiency that causes the problem.

[BEAST MODE]

LOL What are "girl muscles" Bones?

Will be interesting to see if my low back pumps like made on cycle this time. I'm using calcium/magnesium/potassium right now, so hopefully if what you say is true, I will not have that issue while on. I mean my rats won't have that issue.

[Mr.Bones]

Girl muscles are biceps =)

[BEAST MODE]

Because it gets the ladies or what?

[Mr.Bones]

Exactly! Just ask the situation

[BEAST MODE]

What a douche...that whole show is just a fucking joke.

[Mr.Bones]

Boob pads

smith shoulder press
135 x 10
225 x 15
315 x 9 PR

Rear cable flys
30 x 15
40 x 15
50 x 15
60 x 15
70 x 15

Db laterals
65 x 8
60 x 8
70 x 8

Db front raises
45 x 8
50 x 10
60 x 12

Felt strong today, shoulders grow super easy so I don't need a ton of volume.

[BEAST MODE]

That's some heavy pressing...nice work!

[Mr.Bones]

Here are a couple pics from today.

You can't see it, but my skin is getting pretty thin. I am 232, and my arms are now a hair over 20 inches pumped, but they aren't pumped here.

And I caught the love of my life in a funny face picture lolz

[BEAST MODE]

I hate your shoulders damn it. You don't have to do a ton to grow them. Mine are bitches.

[Mr.Bones]

They will grow, just punish them.

[BEAST MODE]

Dude...I have been beating the fuck out of them forever now. They've come up, but not near enough. Stubborn sumbitches...

[Mr.Bones]

When I do any shoulder movement, I elevate my shoulders.

I believe this helps alot. Fire for effect.

[Shadow]

What do you mean, "elevate your shoulders"?

[DAVIDHARDY]

Yes, do expand on the elevation of said shoulders...

[Mr.Bones]

Like you know how when like a bodybuilder first comes out on stage and they sit there and attempt to be wide as possible?

Kind of like that. Keep em wide

[Shadow]

Hmmm. I think I'd have to see this in action.

[Mr.Bones]

If your doing it right, you feel it in your traps as well.

That's the best way to tell.

[Mr.Bones]

Did legs yesterday.

10 sets of legpress
4 sets of exstensions
6 sets of seated hammies

Chest/shoulders/tiny bit of girl muscles
flat bench

135 x 6
225 x 6
315 x 6
425 x 1 PR
315 x 9
225 x 14

Incline iso
3p x 8
3p x 2 (drop set)
2p x 12

flat DB flys
75 x 10
85 x 7
85 x 7

Horeshoes

Close grip cable pushdowns
235 x 15
235 x 15
235 x 10

1 hand reverse grip cable pulldowns
80 x 10
70 x 12
60 x 10
50 x 9

Skullcrushers
115 x 7
115 x 7
115 x 6

3 sets of 1 arm machine preacher curls to keep my arms full

*Forearms and Cardio

9/10 today

Felt strong today.

[Diabetic Muscle]

Damn 425 is fucking nice. I hate your corn fed strength but good job.

[Mr.Bones]

Thanks, but I honestly believe now at least for myself.

That putting on muscle is very possible, because I feel like I do every time..during a diet that is

["Rodz"]

Damn 425 is fucking nice. I hate your corn fed strength but good job.

holy shit Bro!!! fuckin nice!!!!!

[Mr.Bones]

Thanks MIke

["Rodz"]

Thanks MIke

No probs man, my bench sucks, seems like a silly question but how did you build up to that

[Mr.Bones]

No probs man, my bench sucks, seems like a silly question but how did you build up to that


Basically it's very simple.

Take a benching weight that you can rep 4 times.

Do 4 sets of 4 with it, NO matter what.

Now every 5-6 days add 5 pounds.

And then do another 4 sets of 4 reps.

AND THE KEY IS, NO MATTER WHAT YOU GET THOSE 4 REPS.

Don't rack that barbell until it's done.

You can continue to do your hypertrophy work on top of that, but depending on the person you may need more recovery time.

I personally started at 4 days, but then had to up it to 5 days to recover.

And also make sure your locking your lats into the bench, if you don't do this you will have a hard time progressing.

[Gerb]

How is the diet coming dude?

Nice PR on bench you freaking beast

[Mr.Bones]

The diet is good.

I feel like I'm loosing weight and gaining muscle at the same time.

So in all honesty the scale has not moved, but I have had the best lifts of my life in the last 3 weeks.

I see alot more veins, so I feel like I'm still loosing.

[Curt James]

^^^I officially hate you. :cloud:














Have a great weekend, Bones. :beerbang:

[Mr.Bones]

You 2 Curt

[JJViper]

Good liftin man.

[Mr.Bones]

I just want to say that todays workout sucked balls, that is all.

Back/biceps

Deads
135 x 5
225 x 5
405 x 2
495 x 1
605 x miss
605 x miss

cable rows
300 x 9
300 x 9
300 x 9

Wide grip pulldownds
255 x 9
255 x 9
255 x 8

One set of db rows to failure of back
150 x 13

biceps

Double arms cable curls
50 x failure
50 x failure
50 x failure
50 x faillure
50 x failure
50 x failure
50 x failure
50 x failure
50 x failure
50 x failure

Db hammer curls
45 x 16
50 x 15
60 x 9

5/10 today.

I had to move alot of heavy shit yesterday to get my Aunt out of her old house, and I missed alot of meals. And on top of that I couldn't get to sleep last night and had to get up early because the women had to work the next day....

Oh will live to fight another day

[Shadow]

Sucky or not, still some good weight moved.

[Diabetic Muscle]

Where did you miss the 605 at? Good lifting man.

[Mr.Bones]

Where did you miss the 605 at? Good lifting man.

What do you mean DM?

[DAVIDHARDY]

What do you mean DM?


Bottom half, top half...probably something along those lines?

[Mr.Bones]

Bottom half I believe.

[Diabetic Muscle]

Yea what hardy said. That's where I miss all my lifts. If I can get the bar a little over my knee I can always lock it out.

[Mr.Bones]

Yea I think I have it in me, but I need to get it before the meet.

[DAVIDHARDY]

Yea what hardy said. That's where I miss all my lifts. If I can get the bar a little over my knee I can always lock it out.


Start hammering your hams and glutes.

[Mr.Bones]

Would it help if I started doing buns and thigh workouts from the 80's?

[DAVIDHARDY]

Absolutely; Jane Fonda FTW!

[BEAST MODE]

Would it help if I started doing buns and thigh workouts from the 80's?

If you do, get some video and share it w/ us pretty please!!! :hmn:

[Mr.Bones]

Thinking of maybe using a condensed version of this song for a bbing show...yes or nay?




h9cI2YVg6LE

[Shadow]

It's got potential. What section in particular were you looking at?

[Mr.Bones]

From like 120 to 300

[Shadow]

I kinda like that!

[Gerb]

you have the best avatars

[Mr.Bones]

Iso shoulder press
1p x 20
2p x 15
3p x 12
4p x 8
2p x 6 (dropset)

Db lateral
45 x 15
60 x 10
75 x 8 (got 10 but last reps were half reps)

Cable face pulls
100 x 20
130 x 20
160 x 20
180 x 20
200 x 20
200 x 15

Front raises
45 x 15
50 x 10
55 x 8

biceps
barbell curl
135 x 10
135 x 9
135 x 8

1 arm machine preacher
55 x 12
55 x 11
55 x 12

*Forearms

*20 mins of cardio

9/10

I carb loaded hard for that PT test I had to retake today and I realized that I was flat for most of this diet, because I looked like a different person today and the shoulder pump was insane.:)

[Shadow]

Good looking session.

[Diabetic Muscle]

75 on laterals? Damn you bones,damn you. haha

[Mr.Bones]

Damn myself for not doing the 80's

[Mr.Bones]

Squats
135 x 10
225 x 10
315 x 10
365 x 8
365 x 8
415 x 8

1 leg press
300 x 10
300 x 10
300 x 10

Forgot to do extensions like somehow, I have no idea how.

Sitting hammie curl
255 x 10
255 x 10
255 x 10
255 x 10

1 leg curl to failure
150 x 5 plus half reps

8 sets of calves

20 mins of cardio

Descent day, 8/10

I have a pain in left leg down by ankle when I'm pulling weight across it, maybe it's from the 2 miler I had to run the other day. Or all the runnign I had to do in spite of the PT test.

[Diabetic Muscle]

Damn good squats man.

[Mr.Bones]

Damn good squats man.

500 soon!

[Gerb]

500 soon!

nice, that means you got use the 2.5lbs plates, pulling, squating, or pressing 500 is the only exceptable reason to ever use them:p

[Mr.Bones]

LOL I can honestly say I've never used the 2.5, or even a 10 but rarely.

I mostly just throw on a couple more 25's or a plates no matter what I'm pressing/pulling or farting in the squat rack as the noobs walk by hahaha =)

[Mr.Bones]

On a side note, my gf beats me up like this everyday. Just thought I'd share.


6g6g2mvItp4

[Diabetic Muscle]

It's only acceptable if she looks like that chic.

[Mr.Bones]

Did some back this morning.

deads
135 x 10
225 x 5
405 x 2
595 x 1

bb rows
315 x 12
315 x 8
315 x 12

super wide cable rows to chest like dorian
150 x 15
255 x 10
300 x 8

close grip cable pull down
190 x 15
240 x 10
270 x 8

9/10

Took off the shoes today to do deads, and what a world of difference damn. I will be doing that from now on

Also I didn't use a belt, chalk, or knee wraps. All raw.

[Diabetic Muscle]

Good pulling man.

[Mr.Bones]

Yea I got my confidence back for the deadlift.

[Suave_Howss]

damn you train heaaavy!! props!

[fltallpaul]

did you do 595 for 1...for god sakes man make it 600 even!

Insane Deadlifts...my favorite lift because there is no BS with it. Get it off the floor and stand up, or it don't count, lol. Nice work!

[BEAST MODE]

Fuck you and your farmer strength Bones...

[Mr.Bones]

There is benefits to being the husky kid growing up . +0

[BEAST MODE]

I swear all those farm boys could just walk up to a loaded barbell and pick it up no problem back in high school. It's like you just need to drive a tractor and milk some cows and you're ridiculously strong.

[Mr.Bones]

pretty much, Harry the first farmer I worked for had legit 20's at least and he never set foot in a gym

[BEAST MODE]

It's just not fair man. Damn it...all the farms surrounding where I grew up, you'd think I would've caught on and worked on one.

[Mr.Bones]

Dude working on a farm sucks, way too much work imo

[BEAST MODE]

Yeah...honestly that's why I never wanted to have anything to do w/ it. Hours way too long and it's constant manual labor.

[Mr.Bones]

Chest/arms

Bench
135 x 5
225 x 5
315 x 3
435 x 1 PR
405 x 1
315 x 8
225 x 14

3 sets of bodyweight dips

Cable crossovers
80 x 10 squeeze
100 x 10 squeeze
120 x 6 squeeze

Tris
bent over db kick backs (both at same time
60 x 20
65 x 15
70 x 10

one arm cable pull downs (palms down and up in one set)
50 x 3 sets don't remember numbers

cable pushdowns
235 x 10
235 x 10
235 x 12

bic
1 arm preacher machine
70 x 8
70 x 7
70 x 6
70 x 7

little bar curl straight
one set of 21's

Palms down little bar curl
70 x 15
70 x 14
70 x 13

db curls
40 x 10
45 x 10
50 x 8

10/10 tonight

I lifted really slow and methodical tonight, and squeezed hard and had a great workout.

If I can repeat at the meet in just over a week I will be great

[Diabetic Muscle]

Are you pausing your bench reps? I grew up on a ranch and will say it has a lot to do with my back and shoulders. Bucking hay bales over your head is a bitch.

[Mr.Bones]

Yes I paused them tonight.

From the bottom is my strong point. I rocked that 435 off my chest but in the middle is my weakest.

I threw my fair share of hay bales I assure you lol

[Shadow]

Fucking 70 pound kickbacks, lol. Monster.

You still cutting?

[Mr.Bones]

Yea but super slowly.

Still got abs and all of that good stuff.

[mr intensity]

Yea but super slowly.

Still got abs and all of that good stuff.

there lived a great legend named northman who trained like you...

[Mr.Bones]

Shoulders/girl muscles

Iso shoulder press
1p x 20
2p x 8
3p x 8
4p x 7

Db laterals ronnie style as always
50 x 15
65 x 10
75 x 9 ( but had some half reps in there)

Cable rope face pulls Jay cutler style
120 x 20
160 x 20
190 x 20
190 x 20
190 x 20

db front raises
50 x 10
60 x 10
75 x 5

Girl muscles

machine 1 arm preachers
55 x 12
55 x 12
55 x 10
55 x 15

Hammer sharks * One giant dropset with db hammers
70
65
60
First set
55
50
45
40
second and last set

You basically do as many reps as you can with a higher weight, go down 5 pounds each time and rep it out with no rest. Massive pump

[DAVIDHARDY]

How do you tap your retard strength every time you're in the gym?

[Mr.Bones]

How do you tap your retard strength every time you're in the gym?

I'm motivated by the fact that life is short, and someday probably around 40 I won't be able to train crazy like I do now.

So I'm trying to kill myself in the gym now so there is no question later.

[Diabetic Muscle]

I love that philosophy.

[BEAST MODE]

How do you tap your retard strength every time you're in the gym?

Great fucking question! lmao


I'm motivated by the fact that life is short, and someday probably around 40 I won't be able to train crazy like I do now.

So I'm trying to kill myself in the gym now so there is no question later.

Amen to that brother! My friends have asked me if I'm suicidal when they see my training. My answer..."yes."

[fltallpaul]

That's a nice PR on bench. Pretty soon you'll be going for 4 plates and a quarter!

[Mr.Bones]

That's a nice PR on bench. Pretty soon you'll be going for 4 plates and a quarter!

Yep, maybe tommorow I dunno yet

[Mr.Bones]

Legs
squats
1p x 10
2p x 10
3p x 8
4p x 6
5p x 4 PR baby

1 leg press (plated loaded)
3p x 10
4p x 9
5p x 8

exstensions squeezed like Dorian did, was much harder
180 x 15
240 x 13
285 x 10
150 x failure (dropset)

Sitting hammie curls
265 x 10
265 x 10
265 x 10
265 x 11

Forearms and 30 mins cardio

Just decided to go for broke again today, and lift with heart instead of worrying about if I am physically strong enough to lift x amount of weight
10/10

[Shadow]

You need to videotape some of your workouts.

[Diabetic Muscle]

Holy crap, 495x4? Nice squats.

[Mr.Bones]

You need to videotape some of your workouts.

I don't blame you if You don't believe me, but lately I have really been lifting with the heart.


Holy crap, 495x4? Nice squats.

TY, I will win my first bbing show.

[Shadow]

I do believe you! I just wanna fucking see it! LOL. No homo.

[Diabetic Muscle]

haha I have to agree, I would watch this shit. Motivates the hell out of me.

[Mr.Bones]

Chest/tri
bench
135 x 5
225 x 2
315 x 2
455 x 1 (with a tiny bit of help on the top)
225 x 20

Iso incline press
3p x 10
5p x 1
4p x 3

cable crossovers
70 x 10
100 x 10
130 x 8

Tris

45 degree handle cable pushdown
190 x 10
260 x 15 (pinned a 25 and 45 on the front of the stack)

overhead 1 hand cable extensions
70 x 15
100 x 10

10/10 day again, I am on a mother fucking roll

All though now my shoulder feels slightly tweeked and my comp is on Saturday..

[BEAST MODE]

Nice tard strength today bro!

[Mr.Bones]

*Hits self in head in the form of a retard slap

[Shadow]

Good work. Send that strength power my way. Share, motherfucker! lol

[Diabetic Muscle]

This is just ridiculous. haha You just benched more than I squat. Thanks bones.

[Mr.Bones]

Good work. Send that strength power my way. Share, motherfucker! lol

Just pretend your Dorian Yates, works for me.:)

[Mr.Bones]

This is just ridiculous. haha You just benched more than I squat. Thanks bones.

You will get there I'm sure, barring any injurys.

[fltallpaul]

Nice work...you got the 455. That's a ton of weight...

[Mr.Bones]

Nice work...you got the 455. That's a ton of weight...

Ty and you look like a greed god in your avi

[Mr.Bones]

Did a light bicep/back/forearms workout.

Nothing heavy, just got a good pump. =)

Didn't make 220, so I will be in the 242 class for this comp which is Saturday woot sauce

[Mr.Bones]

OT question, can anyone here describe how to do the rear lat spread really good?

How do I position my fists etc.

[BEAST MODE]

Here's my attempt...I like to start w/ the pinky end of my fists just beneath my rib cage in the back, then it's kinda like you just driving them forward while pulling your scapulae outwards w/ your elbows/shoulders. You'll feel when you hit it right because you can feel your scapulae rotating outward.

[Diabetic Muscle]

Damnit bones how did the meet go? You better have gotten some vids.

[Mr.Bones]

Ok I won the 242 mens open push/pull.

I will post up pics of the trophy and me tomorrow with it to prove it.

Still totally screwed up my bench though, dead lifted 641 raw though. Which was a PR.

So really a great first meet, had tons of fun.

Saw tons of fucking insane lifts, hell at one time 3 people were in the warm up room benching 800+ with equipment, which is still insane.

One guy squatted 1,003 in equipment.

All of the guys who rolled out the most weight, were a team from Northern Iowa, mason city. Must be something in the water there.

Everyone had a shit load of tatts, and the music was so good all day.

All though the six hours of driving total, really sucked. And getting up at 5am also sucked. But it was all worth it. =)

[Diabetic Muscle]

Man that's awesome. Congrats.

[BEAST MODE]

Congrats Bones! 641 is a hell of a lot of weight to pick up!

[DAVIDHARDY]

Good stuff man. Big, sessy, and skrong...

[Mr.Bones]

Here is the trophy

[Diabetic Muscle]

That's badass!

[Mr.Bones]

Man that's awesome. Congrats.

Your my inspiration.


Congrats Bones! 641 is a hell of a lot of weight to pick up!

700 on the way.


Good stuff man. Big, sessy, and skrong...

Not strong enough.

Long story short about my screwed up bench...

The wednesday before the meet, i benched 455 in the gym.

That night my pec shoulder tie in felt very tight, so I iced it a few times and this and that. Figured it would be fine.

So my first lift of the meet was 350 pounds, something I can do easy. Which I did, but when I touched my chest I felt that pec shoulder tie in pull again...

So my dumb ass told the judges my next lift will be 431 pounds. Which was dumb as hell, should of listened to my body and tryed 380 and or at the most 400.

So I go to lift it and it pulls even more and I can't push that 431 to save my life.

So essentially I sold myself way, way short on that bench.

:dunno::dunno::dunno:

[Diabetic Muscle]

ah I forgot to mention you should never lift 5 days before the meet.

haha Shouldn't your inspiration be someone bigger or stronger than you?

[Mr.Bones]

Not always lol

Might I add that one of the top strongman in the world was there, and he was super big.

Like 7 feet tall and easily 350 lean.

[DAVIDHARDY]

Damn, I know hind sight is 20/20, but it doesn't even make sense to bench the week of the meet. That would be a week off for me if I was going for strength, but I don't know anything about PL.

[Mr.Bones]

Yea, for PL train light a week before at most, is what I was told by everyone there.

So I have one more meet next weekend, and that' what I will do.

["Rodz"]

Here is the trophy


F'n sweet man, good luck next week!!!

[DAVIDHARDY]

Yea, for PL train light a week before at most, is what I was told by everyone there.

So I have one more meet next weekend, and that' what I will do.

Time for redemption. Fuel it with anger!

[Mr.Bones]

I got lucky, a guy in the class below me pulled a 722 deadlift which beats mine by 80lbs... but this guy was sniffing ammonia like a crack whore and I was not.

[Diabetic Muscle]

The ammonia can make a big difference. I like it for my heaviest sets.

[Mr.Bones]

The ammonia can make a big difference. I like it for my heaviest sets.

That's what I hear, but I want to beat lifters with more weight without using ammonia.

[Diabetic Muscle]

Why?

[UK_Powerlifter]

Great meet results

[fltallpaul]

Great job at your meet, and good luck at the next one...641 is no joke. Was that your last attempt or did you go heavier?

[Mr.Bones]

Great job at your meet, and good luck at the next one...641 is no joke. Was that your last attempt or did you go heavier?

That was my last attempt, and I feel like I could done more for sure.

This is because this meet is the first time I used a belt in years for deadlifts.

It added a shit ton of weight, that is for sure.

[Mr.Bones]

Why?

So I can prove that my mucles are stronger then theirs without a crack rush.

[Shadow]

So I can prove that my mucles are stronger then theirs without a crack rush.

I'd probably do the same thing if I were in your shoes.

[Mr.Bones]

Ok light shouler/tri day. THis will be my last press day before meet next weekend.

Iso press
1p x 10
1p x 10
1p x 10
2p x 10
2p x 10
2p x 8

sitting db laterals
40 x 8
40 x 8
40 x 8

small bar front raises
70 x 12
70 x 10
70 x 12

rope cable face pulls for rear delts
130 x 15
130 x 15
130 x 10
130 x 10
130 x 10

Tris
cable pushdowns
140 x 12
140 x 12
140 x 12
140 x 12

reverse grip cable pushdowns
140 x 12
140 x 12
140 x 12

db kick backs
35 x 10
35 x 10
35 x 10

tate press to chest
35 x 10
35 x 10
35 x 10

Ok today I thought lifting lighter and much slower wouldn't pump me up quite as bad.

Well it was the complete opposite. I ended up lying down twice to finish this workout.

And I almost layed down in the grocery store.

I think I am on to something though, I lifted super slow today and emphazized the negative today exactly like Dorian did and the w/o was far more painful then when I do alot more weight.

THis leads me to believe that the way Dorian did train, is optimal for hypertrophy.

PWO was red potatoes/honey turkey

[DAVIDHARDY]

Dude, ever since I've been slowing my reps down and lightened up the weights, I have felt my workouts a lot more, too.

[Mr.Bones]

Dude, ever since I've been slowing my reps down and lightened up the weights, I have felt my workouts a lot more, too.

I think it may be the best way to train 2-3 months out from a bbing show.

[DAVIDHARDY]

Yeah, screw the high rep ideology.

[MusclesMarinara]

Congrats on your meet, 641 is crazy. My goal is 495 by the end of the year. I pulled 455 awhile ago when I was 200+. I finally broke 400 2 weeks ago at 180. Didn't get it yesterday though. Going to switch up my rep ranges for the sets before and see if that helps.

[Mr.Bones]

Congrats on your meet, 641 is crazy. My goal is 495 by the end of the year. I pulled 455 awhile ago when I was 200+. I finally broke 400 2 weeks ago at 180. Didn't get it yesterday though. Going to switch up my rep ranges for the sets before and see if that helps.

Thanks bro, yea the 650 pound area seemed to be the breaking point for alot of guys there.

For alot of them 650 to 700 was the goal.

I felt bad for the guys who were spazing out because they couldn't hit their first attempt on deads.

[JJViper]

Good job on the meet. How you like those Tates? They're hard but effective.

[Mr.Bones]

Good job on the meet. How you like those Tates? They're hard but effective.

I did them at the end of my workout, and right after the meet and I could barely handle the 40's

So on fresh arms, who knows. But I love them

[Mr.Bones]

Light back/bi

Reverse position close grip pull downs ( my legs were not held down my anything, I just turned around and pulled it down)

150 x12
150 x 12
150 x 12
150 x 12


Reverse position wide grip behind the head pulldowns
150 x 12
150 x 12
150 x 12
150 x 12
150 x 12

Iso Lo Row
2p x 10
2p x 10
2p x 10

girl muscles

sitting preacher curls
70 x 12
70 x 12
70 x 12
70 x 11

Various db curls x 3 sets with 40's



I saw Ronnie turn around to do pulldowns, and today I did the same.

And holy shit, that gave my lats a pump I could actually feel really good.

Again today, I trained like Dorian but without pushing it that far.

Down slow and controlled and slightly explosive on the concentric part.

I still can't touch my face because of the tightness in my biceps, and it's 2 hours later.

[Shadow]

Nice training. You take any pre-workout supps?

[Mr.Bones]

Nice training. You take any pre-workout supps?


No I do not.

I have wtf pump sitting at home, but I am not using it currently.

[Gerb]

Ok I won the 242 mens open push/pull.

I will post up pics of the trophy and me tomorrow with it to prove it.

Still totally screwed up my bench though, dead lifted 641 raw though. Which was a PR.

So really a great first meet, had tons of fun.

Saw tons of fucking insane lifts, hell at one time 3 people were in the warm up room benching 800+ with equipment, which is still insane.

One guy squatted 1,003 in equipment.

All of the guys who rolled out the most weight, were a team from Northern Iowa, mason city. Must be something in the water there.

Everyone had a shit load of tatts, and the music was so good all day.

All though the six hours of driving total, really sucked. And getting up at 5am also sucked. But it was all worth it. =)

why am I just now seeing this! totally awesome, great news brother. I AM VERY IMPRESSED! .... tell the truth, it was that diet advice I gave you that put you over the top:p haha! j/k man

so do you want me to change your journal title? I kinda like now that you are a champ, since you are "working with Stev o" I can take credit!;)

Keep up the good work. Competing is fun, aint it!


... and lol at something in the water!:yep: