J.Stone?s Journey of an Aspiring BodyBuilder

**jstone28** · 04-02-2008, 03:15 PM

All Exercises done (8-12reps) x (4 sets)

BB Bench Stiff Leg Deadlift (275)
295x9
Hamtractor (270)
270x9
Lying Leg Curl (170)
180x8
*supp*
Hamtractor (270)
270x7
Lying Leg Curl (180)
180x9/175x4/170x5
Squat (405)
405x8
Front Squat (335)
345x7
Hack Squat (5p+35 per side)
(5p+35 per side)x10/(5p+30 per side)x6/(5p+25 per side)x7

CALVES: 6x30 Standing Calf Raises (300)
*triple drop on last set of Standing Calf Raises
CARDIO: 60 Min Treadmill/ 60 Min Bike

**jstone28** · 04-03-2008, 08:06 PM

All Exercises (8-12reps) x (4sets)

DB Incline (90)
BB Incline (175)
DB Bench (95)
BB Bench (205)
PecDec (220)
Machine Press (210)
*TRI WORK*
EZ Ext. (140)
*supp*
Rope Ext. (200)

CALVES: 6x30 Seated Calf Raises (5p+10)
*triple drop on last set of Seated Calf Raises
CARDIO: 60 Min Treadmill/60 Min Bike

**jstone28** · 04-05-2008, 08:14 AM

All Exercises (8-12reps) x (4sets)

DB Incline (90)
90x10
BB Incline (185)
195x9
DB Bench (95)
95x7
BB Bench (175)
175x8
PecDec (220)
220x9
Machine Press (175)
175x10/160x3/145x4
*TRI WORK*
EZ Ext. (140)
140x9
*supp*
Rope Ext. (200)
200x9

CALVES: 6x30 Seated Calf Raises (5p+10)
*triple drop on last set of Seated Calf Raises
CARDIO: 60 Min Treadmill/60 Min Bike

**jstone28** · 04-06-2008, 10:18 AM

All Exercises (8-12reps) x (4sets)

Hack Squat (5p+35 per side)
(6p)x11
Squat (405)
405x8/395x3/375x5
Front Squat (345)
345x9
Leg Press (10p per side)
(10p)x10
EZ Lunges (150)
150x16
*High Rep* Leg Ext (285)
285x15/270x7/255x5

ABS: 4x30 Machine Crunches/ 1x30 Full Crunches
*triple drop on last set of Full Crunches
CARDIO: 60 Min Treadmill/60 Min Bike

**jstone28** · 04-07-2008, 02:57 PM

All Exercises (8-12reps) x (4sets)

BB Rows (265)
265x10
*supp*
Smith Shrug (515)
515x10
Smith Shrug (515)
515x11/505x7/495x8
Machine Lat Pulldown (305)
305x10
T-Bar Row (4p+25)
(4p+25)x8
HS High Row (5p)
(5p)x8
Cable CLS Row (270)
270x9
Flip Grip Lat PullDowns (255)
255x8/240x3/225x3
*BI WORK*
EZ Curl (100)
100x10
*supp*
Seated DB Curl (40)
40x7

CALVES: 6x30 Standing Calf Raises (300)
*triple drop on last set of Standing Calf Raises
CARDIO: 60 Min TreadMill/60 Min Bike

**jstone28** · 04-08-2008, 07:43 AM

All Exercises done (8-12reps) x (4 sets)

DB Military Press (75)
75x10
Wide Grip Upright Row (165)
185x9
*supp*
*High Rep* Cable 1-Arm Lat Raises (50)
60x12
Low Cable Rear Laterals (50)
50x10
Smith Military Press (175)
175x9
Reverse Lat Raise (50)
50x10/45x4/40x6
Arnold Press (55)
55x8
*High Rep* DB Lat Raises (40)
40x11/35x5/30x4
*TRI WORK*
Rope Ext. (200)
200x9
*supp*
1-ARM ISO (120)
120x8

ABS: 4x30 Machine Crunches/ 1x30 Full Crunches
*triple drop on last set of Full Crunches
CARDIO: 60 Min Treadmill/ 60 Min Bike

**jstone28** · 04-09-2008, 02:35 PM

All Exercises done (8-12reps) x (4 sets)

BB Bench Stiff Leg Deadlift (295)
295x10
Hamtractor (205)
205x11
Hamtractor (215)
215x10
*supp*
Lying Leg Curl (180)
180x8
Lying Leg Curl (180)
180x9/175x4/170x5
Squat (405)
405x7
Front Squat (345)
345x8
Hack Squat (5p per side)
(5p per side)x11/(4p+40 per side)x3/(4p+35 per side)x5

CALVES: 6x30 Standing Calf Raises (300)
*triple drop on last set of Standing Calf Raises
CARDIO: 60 Min Treadmill/ 60 Min Bike

**jstone28** · 04-10-2008, 07:44 AM

All Exercises done (8-12reps) x (4 sets)

*High Rep* DB Curl (45)
45x13
BB Curl (105)
115x10
*supp*
Double DB Curl (40)
40x9
EZ Curl(110)
120x9
Machine Preacher Curls (130)
130x9/120x4/110x4
Decline EZ Skull Crusher (160) (*drop to CGBP)
170x8/*170x2
Close Grip Bench Press (245)
245x9
EZ Bar Ext. (140)
140x10
*supp*
1-Arm ISO Ext. (90)
90x9
Rope Ext. (200)
200x10/190x4/180x4

ABS: 4x30 Machine Crunches/1x30 Full Crunches
*triple drop on last set of Full Crunches
CARDIO: 60 Min Treadmill/ 60 Min Bike

**jstone28** · 04-12-2008, 08:02 AM

All Exercises (8-12reps) x (4sets)

DB Incline (90)
95x8
BB Incline (195)
195x10
DB Bench (95)
95x8
BB Bench (175)
175x7
PecDec (200)
200x9
Cable Crossover (110)
100x9/90x4/80x6
*TRI WORK*
EZ Skull Ext. (90)
90x8
*supp*
Rope Ext. (200)
200x9

CALVES: 6x30 Seated Calf Raises (5p+10)
*triple drop on last set of Seated Calf Raises
CARDIO: 60 Min StepMaster/60 Min Bike

**jstone28** · 04-13-2008, 10:38 AM

All Exercises (8-12reps) x (4sets)

Hack Squat (5p+25 per side)
(5p+25 per side)x12
Squat (405)
405x8/385x3/365x6
Front Squat (345)
345x9
Leg Press (10p+10 per side)
(10p+10 per side)x10
EZ Lunges (160)
160x13
Leg Ext (255)
255x12/240x5/225x5

ABS: 4x30 Machine Crunches/ 1x30 Full Crunches
*triple drop on last set of Full Crunches
CARDIO: 60 Min StairMaster/60 Min Bike

**jstone28** · 04-14-2008, 03:29 PM

All Exercises (8-12reps) x (4sets)

BB Rows (265)
265x10
*supp*
Smith Shrug (535)
535x8
Smith Shrug (535)
535x8/525x5/515x5
Machine Lat Pulldown (305)
315x10
T-Bar Row (4p+25)
(4p+25)x9
HS Low Row (4p)
(4p)x9
Cable CLS Row (270)
270x11
DD Lat PullDowns (300)
300x8/285x4/270x5
*BI WORK*
EZ Curl (100)
100x11
*supp*
Incline DB Curl (30)
30x6

CALVES: 6x30 Standing Calf Raises (300)
*triple drop on last set of Standing Calf Raises
CARDIO: 60 Min StairMaster/60 Min Bike

**jstone28** · 04-15-2008, 07:39 AM

All Exercises done (8-12reps) x (4 sets)

DB Military Press (75)
80x9
Wide Grip Upright Row (185)
185x9
*supp*
*High Rep* DB Lat Raises (30)
32.5x12
Low Cable Rear Laterals (50)
60x9
Smith Military Press (165)
165x8
Reverse Lat Raise (50)
55x10/50x4/45x4
Arnold Press (55)
55x9
*High Rep* DB Lat Raises (40)
40x12/35x4/30x6
*TRI WORK*
Rope Ext. (200)
200x13
*supp*
1-ARM ISO (90)
90x8

ABS: 4x30 Machine Crunches/ 1x30 Full Crunches
*triple drop on last set of Full Crunches
CARDIO: 60 Min StairMaster/ 60 Min Bike

**jstone28** · 04-16-2008, 03:02 PM

All Exercises done (8-12reps) x (4 sets)

BB Bench Stiff Leg Deadlift (295)
315x9
Hamtractor (235)
235x10
Hamtractor (235)
245x9
*supp*
Lying Leg Curl (180)
180x7
Lying Leg Curl (180)
180x9/175x5/170x5
Squat (405)
405x8
Front Squat (345)
345x10
Hack Squat (5p+35 per side)
(5p+35 per side)x10/(5p+30 per side)x4/(5p+25 per side)x5

CALVES: 6x30 Standing Calf Raises (300)
*triple drop on last set of Standing Calf Raises
CARDIO: 60 Min StairMaster/ 60 Min Bike

**jstone28** · 04-17-2008, 07:41 AM

All Exercises done (8-12reps) x (4 sets)

*High Rep* DB Curl (45)
45x15
BB Curl (115)
115x11
*supp*
Double DB Incline Curl (30)
30x8
EZ Curl (120)
120x9
Machine Preacher Curls (80)
80x8/75x2/70x3
Decline EZ Skull Crusher (170) (*drop to CGBP)
170x9/*170x4
Close Grip Bench Press (245)
245x9
EZ Cable Skull Ext. (90)
90x8
*supp*
1-Arm ISO Ext. (90)
90x8
Rope Ext. (200)
200x12/190x6/180x7

ABS: 4x30 Machine Crunches/1x30 Full Crunches
*triple drop on last set of Full Crunches
CARDIO: 60 Min StairMaster/ 60 Min Bike

**jstone28** · 04-19-2008, 08:13 AM

All Exercises (8-12reps) x (4sets)

DB Incline (95)
95x10
DB Bench (95)
95x9
BB Incline (195)
195x9
BB Bench (175)
195x8
PecDec (180)
190x10
Cable Crossover (90)
90x10/80x6/70x7
*TRI WORK*
EZ Cable Skull Ext. (90)
90x10
*supp*
Rope Ext. (200)
200x9

CALVES: 6x30 Seated Calf Raises (5p+10)
*triple drop on last set of Seated Calf Raises
CARDIO: 60 Min StepMaster/60 Min Bike

**jstone28** · 04-20-2008, 10:31 AM

All Exercises (8-12reps) x (4sets)

Hack Squat (5p+35 per side)
(6p per side)x8
Squat (405)
405x7/385x3/365x6
Front Squat (335)
335x9
Leg Press (9p+25 per side)
(9p+25 per side)x11
EZ Lunges (160)
160x12
*High Rep* Leg Ext (255)
255x15/240x4/225x4

ABS: 4x30 Machine Crunches/ 1x30 Full Crunches
*triple drop on last set of Full Crunches
CARDIO: 60 Min StairMaster/60 Min Bike

**jstone28** · 04-21-2008, 02:33 PM

All Exercises (8-12reps) x (4sets)

BB Rows (265)
275x8
*supp*
Machine Shrug (6p)
(6p)x10
Seated Machine Shrug (5p)
(5p+10)x9/(5p+5)x6/(5p)x6
Machine Lat Pulldown (330)
330x11
T-Bar Row (4p)
(4p)x9
Machine Row (190)
190x11
Cable CLS Row (285)
285x8
CLS Lat PullDowns (300)
300x7/285x3/270x4
*BI WORK*
*High Rep* EZ Curl (110)
110x10
*supp*
Incline DB Curl (30)
30x6

CALVES: 6x30 Standing Calf Raises (300)
*triple drop on last set of Standing Calf Raises
CARDIO: 60 Min StairMaster/60 Min Bike

**jstone28** · 04-22-2008, 07:43 AM

All Exercises done (8-12reps) x (4 sets)

DB Military Press (80)
80x9
Wide Grip Upright Row (185)
185x10
*supp*
*High Rep* DB Lat Raises (35)
35x12
Low Cable Rear Laterals (60)
60x9
Smith Military Press (165)
165x9
Reverse Lat Raise (45)
45x10/40x7/40x7
Arnold Press (55)
60x8
*High Rep* DB Lat Raises (40)
40x13/35x4/35x5
*TRI WORK*
Rope Ext. (210)
210x11
*supp*
1-ARM ISO (80)
80x9

ABS: 4x30 Machine Crunches/ 1x30 Full Crunches
*triple drop on last set of Full Crunches
CARDIO: 60 Min StairMaster/ 60 Min Bike

**jstone28** · 04-23-2008, 02:14 PM

All Exercises done (8-12reps) x (4 sets)

BB Bench Stiff Leg Deadlift (315)
315x10
Hamtractor (245)
245x10
*supp*
Lying Leg Curl (180)
180x7
Hamtractor (245)
245x11
Lying Leg Curl (180)
180x9/175x4/170x3
Squat (405)
405x9
Front Squat (335)
335x10
Machine Hack Squat (315)
330x9/315x4/300x6

CALVES: 6x30 Standing Calf Raises (300)
*triple drop on last set of Standing Calf Raises
CARDIO: 60 Min StairMaster/ 60 Min Bike

**jstone28** · 04-24-2008, 07:47 AM

All Exercises done (18-20reps) x (4 sets)

*High Rep* DB Curl (42.5)
42.5x18
BB Curl (80)
80x19
*supp*
Double DB Incline Curl (20)
20x16
EZ Curl (85)
85x19
Machine Preacher Curls (55)
55x16/50x6/45x8
Decline EZ Skull Crusher (130) (*drop to CGBP)
130x19
Close Grip Bench Press (205)
205x17
EZ Cable Skull Ext. (70)
60x18
*supp*
1-Arm ISO Ext. (60)
60x16
Rope Ext. (160)
160x17/150x7/140x7

ABS: 4x30 Machine Crunches/1x30 Full Crunches
*triple drop on last set of Full Crunches
CARDIO: 60 Min StairMaster/ 60 Min Bike

**jstone28** · 04-26-2008, 07:59 AM

All Exercises (18-20reps) x (4sets)

DB Incline (85)
75x14
DB Bench (70)
70x16
DB Decline (65)
65x15
BB Incline (135)
135x14
DB Flye (40)
35x14
Machine Press (135)
135x14/115x4/95x9
*TRI WORK*
EZ Cable Skull Ext. (60)
60x21
*supp*
Rope Ext. (160)
130x17

CALVES: 6x30 Seated Calf Raises (5p+10)
*triple drop on last set of Seated Calf Raises
CARDIO: 60 Min StepMaster/60 Min Bike

**jstone28** · 04-27-2008, 08:22 AM

All Exercises (18-20 reps) x (4sets)

Hack Squat(4p+25 per side)
(4p+35 per side)x18
Front Squat (275)
275x17/255x6/235x10
Squat (315)
315x16
Leg Press (8 per side)
(8p per side)x18
BB Lunges (135)
135x17
Leg Ext (240)
240x16/225x6/210x4

ABS: 2x30 Machine Crunches/ 3x30 Full Crunches
*triple drop on last set of Full Crunches
CARDIO: 60 Min StairMaster/60 Min Bike

**jstone28** · 04-28-2008, 03:20 PM

All Exercises (18-20reps) x (4sets)

BB Rows (225)
225x19
*supp*
BB Shrug (405)
405x15
BB Shrug (405)
405x17/385x9/265x10
Machine Lat Pulldown (300)
300x17
T-Bar Row (3p)
(3p)x15
HS High Row (3p+10)
(3p+10)x15
Cable CLS Row (195)
195x14
CLS Lat PullDowns (210)
210x13/195x5/180x6
*BI WORK*
*High Rep* EZ Curl (85)
85x16
*supp*
Incline DB Curl (20)
20x14

CALVES: 3x30 Standing Calf Raises (300)/Seated Calf Raises (5p+10)
*triple drop on last set of Standing Calf Raises
CARDIO: 60 Min StairMaster/60 Min Bike

**jstone28** · 04-29-2008, 07:40 AM

All Exercises done (18-20reps) x (4 sets)

DB Military Press (65)
65x18
Wide Grip Upright Row (145)
145x19
*supp*
Seated DB Lat Raises (25)
25x17
Reverse PecDec (190)
190x19
Smith Military Press (165)
165x17
Reverse Lat Raise (35)
35x16/35x7/30x9
Arnold Press (45)
45x15
DB Lat Raises (25)
25x18/25x7/20x8
*TRI WORK*
Rope Ext. (150)
150x16
*supp*
1-ARM ISO (40)
40x14

ABS: 2x30 Machine Crunches/ 3x30 Full Crunches
*triple drop on last set of Full Crunches
CARDIO: 60 Min StairMaster/ 60 Min Bike

**jstone28** · 04-30-2008, 06:07 PM

All Exercises done (18-20reps) x (4 sets)

BB Bench Stiff Leg Deadlift (275)
275x16
Single Leg Curl (70)
70x18
*supp*
Hamtractor (220)
220x14
Hamtractor (220)
220x16
Lying Leg Curl (130)
130x14/125x4/120x5
Squat (315)
315x18
Front Squat (275)
275x15
Machine Hack Squat(285 per side)
285x18/270x7/255x5

CALVES: 6x30 Standing Calf Raises (310)
*triple drop on last set of Standing Calf Raises
CARDIO: 60 Min StairMaster/ 60 Min Bike

Notes:
Lying Leg Curls to the longest range possible

**jstone28** · 05-01-2008, 07:38 AM

All Exercises done (18-20reps) x (4 sets)

DB Curl (42.5)
42.5x19
BB Curl (90)
90x19
*supp*
Double DB Incline Curl (20)
20x18
EZ Curl (90)
100x16
Preacher Curls (40)
40x17/35x9/30x12
Decline EZ Skull Crusher (130) (*drop to CGBP)
Close Grip Bench Press (205)
205x15
EZ Cable Skull Ext. (60)
60x13
*supp*
Bent Ext. (180)
180x15
Bent Ext. (170)
170x17/160x7/150x10

ABS: 2x30 Machine Crunches/3x30 Full Crunches
*triple drop on last set of Full Crunches
CARDIO: 60 Min StairMaster/ 60 Min Bike

**jstone28** · 05-03-2008, 08:01 AM

All Exercises (18-20reps) x (4sets)

DB Incline (65)
65x16
DB Bench (60)
60x18
DB Decline (60)
60x17
BB Incline (135)
135x11
DB Flye (35)
30x19
Machine Press (135)
135x20/120x5/105x8
*TRI WORK*
EZ Cable Skull Ext. (60)
60x19
*supp*
Rope Ext. (140)
120x18

CALVES: 6x30 Seated Calf Raises (5p+10)
*triple drop on last set of Seated Calf Raises
CARDIO: 60 Min StepMaster/60 Min Bike

**jstone28** · 05-04-2008, 07:59 AM

All Exercises (18-20 reps) x (4sets)

Hack Squat (4p+35 per side)
(4p+35 per side) x17
Front Squat (275)
275x16/270x6/265x5
Squat (315)
315x15
Leg Press (8 per side)
(8 per side)x17
BB Lunges (135)
135x15
Leg Ext (225)
225x16/210x6/195x5

ABS: 2x30 Machine Crunches/ 3x30 Full Crunches
*triple drop on last set of Full Crunches
CARDIO: 60 Min StairMaster/60 Min Bike

**jstone28** · 05-05-2008, 02:32 PM

All Exercises (18-20reps) x (4sets)

BB Rows (235)
235x17
*supp*
BB Shrug (405)
405x17
Machine Shrug (4p per side)
(4p per side)x16/(3p+40 per sidex8/ (3p+35 per side)x10
Machine Lat Pulldown (305)
305x16
T-Bar Row (3p)
(3p)x16
HS Row (4p per side)
(4p per side)x13
DD Bar Cable Row (180)
180x17
CLS Lat PullDowns (195)
195x16/180x8/165x11
*BI WORK*
EZ Curl (90)
90x16
*supp*
Incline DB Curl (20)
20x13

CALVES: 6x30 Standing Calf Raises (310)
*triple drop on last set of Standing Calf Raises
CARDIO: 60 Min StairMaster/60 Min Bike

**jstone28** · 05-07-2008, 02:22 PM

All Exercises done (18-20reps) x (4 sets)

DB Military Press (70)
70x18
Wide Grip Upright Row (165)
165x17
*supp*
Seated DB Lat Raises (25)
25x19
1-Arm Iso Rear Lat (50)
50x18
Smith Military Press (145)
145x14
Reverse Lat Raise (35)
35x17/35x7/30x7
Arnold Press (45)
45x16
Seated DB Lat Raises (30)
30x17/30x5/25x6
*TRI WORK*
Rope Ext. (150)
150x18
*supp*
1-ARM ISO (50)
50x17

ABS: 2x30 Machine Crunches/ 3x30 Full Crunches
*triple drop on last set of Full Crunches
CARDIO: 60 Min StairMaster/ 60 Min Bike

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