J.Stone?s Journey of an Aspiring BodyBuilder

[jstone28]

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



BB Bench Stiff Leg Deadlift (275)
275x16
Hamtractor (170)
170x16
*supp*
Lying Leg Curl (120)
110x13
Hamtractor (170)
170x17
Lying Leg Curl (110)
110x17/105x7/100x7
Squat (315)
315x19
Front Squat (275)
275x12
Hack Squat (4p+35 per side)
(4p+35 per side)x12/(4p+30 per side)x4/(4p+25 per side)x5


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

[jstone28]

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

DB Curl (42.5)
45x17
BB Curl (105)
105x16
*supp*
Double DB Incline Curl (22.5)
22.5x14
EZ Curl (100)
100x16
Machine Preacher Curls (60)
60x15/55x5/50x6
Decline EZ Skull Crusher (140) (*drop to CGBP)
140x16/*140x1
EZ Decline Close Grip Bench Press (150)
150x12
Straight Bar Cable Skull Ext. (60)
60x17
*supp*
Straight Bar Ext. (160)
160x15
Rope Ext. (160)
160x15/150x6/140x7

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

[jstone28]

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


DB Incline (65)
65x17
DB Bench (60)
60x15
DB Decline (60)
60x14
BB Incline (135)
135x11
Incline DB Flye (30)
30x15
Cable Crossover (60)
60x17/50x9/40x11
*TRI WORK*
EZ Cable Skull Ext. (60)
60x10
*supp*
Rope Ext. (130)
130x13


CALVES: 6x30 Seated Calf Raises (5p+20)
*triple drop on last set of Seated Calf Raises
CARDIO: 60 Min StepMaster/60 Min Bike

[jstone28]

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


Hack Squat (4p+35 per side)
(4p+20 per side)x14
Front Squat (255)
245x15/240x6/235x5
Squat (315)
315x9
Leg Press (8 per side)
(8 per side)x12
BB Lunges (135)
135x11
Leg Ext (195)
195x16/180x6/165x4


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

[jstone28]

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


Yates Rows (235)
235x15
*supp*
Machine Shrug (5p per side)
(5p per side)x17
Seated Machine Shrug (4p per side)
(4p per side)x19/(3p+40 per side)x10/(3p+35 per side)x12
Machine Lat Pulldown (305)
305x16
T-Bar Row (3p)
(3p)x14
HS Low Row (3p per side)
(3p per side)x14
DD Bar Cable Row (180)
180x15
Lat PullDowns (195)
195x15/180x9/165x12
*BI WORK*
EZ Curl (90)
90x14
*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]

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


DB Military Press (60)
60x17
Wide Grip Upright Row (165)
165x16
*supp*
Seated DB Lat Raises (30)
30x15
Reverse PecDec (210)
210x18
Smith Military Press (135)
135x14
1-Arm Iso Rear Lat (50)
50x19/40x7/30x5
Arnold Press (35)
35x15
Seated DB Lat Raises (30)
30x17/30x6/25x4
*TRI WORK*
Rope Ext. (150)
150x20
*supp*
1-ARM ISO (50)
50x15



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

[jstone28]

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



BB Bench Stiff Leg Deadlift (275)
275x11
Hamtractor (170)
170x16
*supp*
Lying Leg Curl (110)
110x12
Hamtractor (170)
170x17
Lying Leg Curl (110)
110x13/105x6/100x8
Squat (315)
315x9
Front Squat (255)
255x8
Hack Squat (3p+25 per side)
(3p+25 per side)x13/(3p+20 per side)x5/(3p+15 per side)x6



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

FORM CHECK ON FRONT SQUAT AND SQUAT

[jstone28]

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


DB Curl (45)
45x17
BB Curl (105)
105x17
*supp*
Double DB Incline Curl (22.5)
22.5x14
EZ Curl (100)
100x15
Machine Preacher Curls (60)
60x15/55x4/50x5
Decline EZ Skull Crusher (110) (*drop to CGBP)
110x14/*110x1
EZ Decline Close Grip Bench Press (110)
110x14
Straight Bar Cable Skull Ext. (60)
60x18
*supp*
Straight Bar Ext. (160)
160x14
Machine Dips (165)
165x12/150x5/135x5


ABS: 2x30 Crunches/3x30 Full Crunches
*triple drop on last set of Full Crunches
CARDIO: 45 Min StairMaster/ 45 Min Bike

[jstone28]

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


DB Incline (65)
65x15
DB Bench (60)
60x16
DB Decline (60)
60x15
BB Incline (135)
135x9
DB Flye (35)
35x12
HS Incline (155)
155x12/145x4/135x5
*TRI WORK*
EZ Cable Skull Ext. (60)
60x21
*supp*
Rope Ext. (130)
130x12


CALVES: 6x30 Seated Calf Raises (4p+10)
*triple drop on last set of Seated Calf Raises
CARDIO: 45 Min StepMaster/45 Min Bike

[jstone28]

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


Hack Squat (3p+35 per side)
(3p+35 per side)x14
Front Squat (235)
235x9/230x5/225x5
Squat (285)
285x7
Leg Press (7 per side)
(7 per side)x9
BB Lunges (135)
135x13
Leg Ext (165)
165x14/150x6/135x5

ABS: 3x30 Machine Crunches/ 2x30 Full Crunches
*triple drop on last set of Full Crunches
CARDIO: 45 Min StairMaster

[jstone28]

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


Yates Rows (235)
235x10
*supp*
Smith Shrug (405)
405x16
Smith Reverse Shrug (355)
355x17/345x9/335x11
Long Bar Row (2p+30 per side)
(2p+30 per side)x15
Machine Lat Pulldown (305)
305x8
T-Bar Row (3p)
(3p)x10
DD Bar High Cable Row (180)
180x13
Lat PullDowns (195)
195x10/180x5/165x6
*BI WORK*
DB Curl (30)
30x11
*supp*
EZ Cable Curl (150)
150x8


CALVES: 6x30 Standing Calf Raises (310)
*triple drop on last set of Standing Calf Raises

[jstone28]

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


DB Military Press (60)
60x18
Smith Upright Row (135)
135x13
*supp*
Seated DB Lat Raises (30)
30x13
1-Arm Iso Rear Lat (60)
60x15
Smith Military Press (135)
135x15
Reverse Laterals (30)
30x15/30x6/25x6
Arnold Press (35)
35x18
DB Lat Raises (30)
30x13/30x4/30x4
*TRI WORK*
Rope Ext. (150)
150x20
*supp*
1-ARM ISO (50)
50x14


ABS: 3x30 Machine Crunches/ 2x30 Full Crunches
*triple drop on last set of Full Crunches

[jstone28]

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


DB Curl (45)
45x18
BB Curl (105)
105x14
*supp*
Double DB Incline Curl (25)
25x11
EZ Curl (100)
100x16
Machine Preacher Curls (60)
60x13/55x4/50x4
EZ Skull Crusher (110) (*drop to CGBP)
110x16/*110x1
EZ Close Grip Bench Press (110)
110x14
Straight Bar Cable Skull Ext. (60)
60x17
*supp*
EZ Bar Ext. (80)
80x9
Straight Bar Ext. (70)
70x13/60x7/50x6



CALVES: 3x30 Standing Calf Raises (270) /3x30 Seated Calf Raises (4p+10)
*triple drop on last set of Seated Calf Raises

[jstone28]

This weekend will be the Cal State 2008 in Culver City, CA.

This is the second show on my long journey.

Carb loading and "drying out" has begun. Can't wait to get back on the stage. Then its back to the grind, back to the basics, back to MASS.

Go harder.

[jstone28]

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


DB Incline (75)
80x8
DB Bench (80)
80x11
BB Incline (155)
155x10
HS Bench (145)
145x9
DB Flye (40)
40x8
Cable Crossover (50)
60x7/50x6/50x5
*TRI WORK*
EZ Cable Skull Ext. (75)
75x9
*supp*
Rope Ext. (150)
150x8

CALVES: 6x30 Seated Calf Raises (5p)
*triple drop on last set of Seated Calf Raises

[jstone28]

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


Front Squat (315)
315x10
Squat (365)
365x10/355x2/345x3
Hack Squat (4p per side)
(4p+10 per side)x10
Leg Press (7 per side)
(7p+25 per side)x8
BB Lunges (145)
145x11
Leg Ext (225)
225x9/210x4/195x3

ABS: 5x30 Machine Crunches/ 1x30 Full Crunches
*triple drop on last set of Full Crunches