Lonestar: Road to 260

[Lonestar]

2012. D-Day. My goal? 260 lbs. Follow me as I climb the mountain and fuckin crush it into little pebbles. This shit starts NOW.

[Lonestar]

Age: 16 yrs old
Weight: 205 lbs
Height: 5'9 ft
Bodyfat: 18 % (approx.)
Arms: 17 in
Chest: 47 in
Calves: 16 in
Quads : 25 in
Forearms: 14 in
Waist: 33 in
Shoulders: 51 in
Lat Width: 21 in (arm pit to arm pit)

[ghost]

subbed!

[Lonestar]

Mon-Fri. Wake up at 4:30 and begin the day.

Meal 1:
1 scoop whey
20 oz milk
1/2 cup oats
1 banana
4 eggs

Meal 2:
PB&J sandwich
1 banana
2 scoops whey

Meal 3:
8 oz chicken
1 cup green beans
1 cup broccoli
2 cups rice

Meal 4:
8 oz chicken
2 cups pasta
1 cup broccoli
20 oz milk

Meal 5 (Preworkout):
1 cup oats
1 scoop whey
20 oz milk

Meal 6 (Postworkout):
3 scoops whey
Gatorade

Meal 7:
8 oz ground beef
10 oz potatos
1 cup green beans
20 oz milk

Meal 8:
16 oz Cottage cheese
4 tbsp peanut butter
20 oz milk

~350-400 g protein
~500-600 g carbs

[FarBeyondDriven]

Mon-Fri. Wake up at 4:30 and begin the day.

Meal 1:
1 scoop whey
20 oz milk
1/2 cup oats
1 banana
4 eggs

Meal 2:
PB&J sandwich
1 banana
2 scoops whey

Meal 3:
8 oz chicken
1 cup green beans
1 cup broccoli
2 cups rice

Meal 4:
8 oz chicken
2 cups pasta
1 cup broccoli
20 oz milk

Meal 5 (Preworkout):
1 cup oats
1 scoop whey
20 oz milk

Meal 6 (Postworkout):
3 scoops whey
Gatorade

Meal 7:
8 oz ground beef
10 oz potatos
1 cup green beans
20 oz milk

Meal 8:
16 oz Cottage cheese
4 tbsp peanut butter
20 oz milk

~350-400 g protein
~500-600 g carbs



You look to have a good head on your shoulders for a kid so young lets get on top of this shit. Diet looks rock solid bro so let us all know, how's the training coming along?

[Lonestar]

You look to have a good head on your shoulders for a kid so young lets get on top of this shit. Diet looks rock solid bro so let us all know, how's the training coming along?

Thanks bro. Ive been out of the gym for a couple days due to bein sick, i wanted to rest up so i wouldnt make it worse. But im feelin alot better so training has resumed. Ill post up as many workouts as i can.

[Lonestar]

First day back. Didnt go to crazy with weight, just got blood in the muscle. Dont bitch about too many machines and not enough free weight movements...ill get back to that next week. Im takin it slow for now then BOOM! it back to insanity.

Flat machine press:
155x20
175x15
185x15
210x12
210x10 -drop

Incline hammer stength press:
180x15
230x12
270x10
320x6 -triple drop

Cable crossovers:
17.5x20
20x20
25x15
27.5x15
30x12 -drop

DB spider curls superset w/ EZ cable curls:
25x15 / 50x12
30x12 / 60x10
35x8 / 70x12 -drop

[FarBeyondDriven]

First day back. Didnt go to crazy with weight, just got blood in the muscle. Dont bitch about too many machines and not enough free weight movements...ill get back to that next week. Im takin it slow for now then BOOM! it back to insanity.

Flat machine press:
155x20
175x15
185x15
210x12
210x10 -drop

Incline hammer stength press:
180x15
230x12
270x10
320x6 -triple drop

Cable crossovers:
17.5x20
20x20
25x15
27.5x15
30x12 -drop

DB spider curls superset w/ EZ cable curls:
25x15 / 50x12
30x12 / 60x10
35x8 / 70x12 -drop

I like it. Short and sweet. Good to see you're not overcomplicating it and sticking to just a few basic movements. But you said it, will be good to get back to freeweights while keeping a simplistic approach

[Lonestar]

This has been the worst couple weeks in quite a while. I was sick two weeks ago so I thought I'd take it easy and rest up. Then last week on day 2 I tweaked my back somehow so that put me out of any good training. And this week im sicker than a wet dog in the middle of winter. I dont mean to sound like a bitch but this is really pissin me off. My journey to 260 isnt off to a good start. I have been keepin my diet in check tho and Ive been holding steady at 205 lbs. Gotta get my immune system back up and runnin so I can fuckin sart gainin!

[mass3011]

suubed bro great diet! 260 in 1 n half years, sick! im aiming for just ass much freaky mass as i can in next few years ill defo be checking you out, just a quicky are u using supps?

[SpankyC]

First day back. Didnt go to crazy with weight, just got blood in the muscle. Dont bitch about too many machines and not enough free weight movements...ill get back to that next week. Im takin it slow for now then BOOM! it back to insanity.

Flat machine press:
155x20
175x15
185x15
210x12
210x10 -drop

Incline hammer stength press:
180x15
230x12
270x10
320x6 -triple drop

Cable crossovers:
17.5x20
20x20
25x15
27.5x15
30x12 -drop

DB spider curls superset w/ EZ cable curls:
25x15 / 50x12
30x12 / 60x10
35x8 / 70x12 -drop

im in!!

cant wait to see you back in full force!

[Lonestar]

suubed bro great diet! 260 in 1 n half years, sick! im aiming for just ass much freaky mass as i can in next few years ill defo be checking you out, just a quicky are u using supps?

whey, multi, fish oil, and joint supp for now. will add creatine,glutamine, and bcaa within a couple weeks.

[Lonestar]

im in!!

cant wait to see you back in full force!

It wont be long brother. My motivation is 1000%!!!

[Lonestar]

Got a mohawk for my iron brother Erik Fankhouser! Good luck House at the Mr.O!

[d1sc1ple]

Subbed BRO!

[Lonestar]

http://i276.photobucket.com/albums/kk38/yeabuddy93/12366549885.jpg

http://i276.photobucket.com/albums/kk38/yeabuddy93/P091910175729.jpg

[Lonestar]

http://i276.photobucket.com/albums/kk38/yeabuddy93/rearlatrelaxed1.jpg

http://i276.photobucket.com/albums/kk38/yeabuddy93/41551_100000802821130_4509_n1.jpg

*The 2nd one is a couple months ago.

[mass3011]

whey, multi, fish oil, and joint supp for now. will add creatine,glutamine, and bcaa within a couple weeks.

sweet i highly recomend nitro and nitro g

[Lonestar]

Incline hammer strength:
230x15
270x12
270x12
290x8

Flat bench:
155x15
185x10
185x10
185x12

Incline DB flyes:
35x15
40x12
45x10
40x15

Cable crossovers:
20x25
25x20
27.5x15
30x15

My first workout back and it felt GREAT!

[Lonestar]

Puldowns:
150x15
170x12
190x10
200x10

Barbell rows:
185x12
185x12
205x10
225x10

Seated cable rows:
120x15
150x12
170x12
200x9

Close-grip pulldowns:
150x12
170x10
170x12
190x8 -dropset

[d1sc1ple]

Lookin good bro, glad to see you back in the stink!

[Lonestar]

Lookin good bro, glad to see you back in the stink!

Thanks brother, its good to be back!

[TheAnima!Packist]

hey lonestar, subbed in looking good in here

late, pack

[Lonestar]

In the morning after a piss im 205-206 lbs.
After my last meal im anywhere from 209-212 lbs.
Wieghts been goin up and down like crazy.
My short term goal is to be 210 by christmas, however i think im gonna blow right through that. Anyway, i feel great and training and diet is goin real good. Within the next week or so ill try to post some progress pics. Oh, and this damn mohawk is the best thing since sliced bread! It has really gotten me motivated to train and gain!

[TheAnima!Packist]

In the morning after a piss im 205-206 lbs.
After my last meal im anywhere from 209-212 lbs.
Wieghts been goin up and down like crazy.
My short term goal is to be 210 by christmas, however i think im gonna blow right through that. Anyway, i feel great and training and diet is goin real good. Within the next week or so ill try to post some progress pics. Oh, and this damn mohawk is the best thing since sliced bread! It has really gotten me motivated to train and gain!

Dude, the 210 shouldn't be a prob for you for 3 months out, keep up with the carbs and prot and good macros and should be chillin with it.

Late, Pack

[d1sc1ple]

Sh1t man you just getting back in the stink and all, I call 210 early october bro! Keep up the good Work!!!

[Lonestar]

Sh1t man you just getting back in the stink and all, I call 210 early october bro! Keep up the good Work!!!

Thanks bro.

[Lonestar]

Very disappointed with this years O. Im a HUGE Kai Greene fan and seein him like that just sucked. As far as everything else goes...Branch got 3rd, Erik did us proud and who gives a shit bout the rest. Its late and im tired. My arms are sore as hell from my workout earlier tonite and Im goin to bed.

[Hammer7234]

been tracking your progress man. your doing a hell of a job. you really got your shit together with the diet. I compete and I know in the off season when i need to put on size my two foods that work best are oats and red meat. just a suggestion u might wana try man. when ur making that shake, put a scoop of quick oats in it. and red meat, get pounds of the lean ground beef and eat that till your sick of it bro. has alot of natural creatines in it. other than that keep training hard and keep gunning for your goal. Your only limits are the ones you put on yourself. Keeo it up bud

[Lonestar]

Barbell curls:
95x15
95x15
115x8
135x6

Alt DB curls:
45x15
50x12
55x12
55x12

Machine preachers:
100x15
120x12
140x10
160x6 +dropset

Close-grip bench:
185x12
205x10
205x10
225x8

Overhaed DB ext:
80x20
90x15
100x12
100x12

Cable pushdowns:
80x20
90x20
stackx15
stack+10lbs x12 -dropset

Not 100% yet, but im pretty close to it. Woke up this mornin weighin 207.5 lbs.

[Lonestar]

been tracking your progress man. your doing a hell of a job. you really got your shit together with the diet. I compete and I know in the off season when i need to put on size my two foods that work best are oats and red meat. just a suggestion u might wana try man. when ur making that shake, put a scoop of quick oats in it. and red meat, get pounds of the lean ground beef and eat that till your sick of it bro. has alot of natural creatines in it. other than that keep training hard and keep gunning for your goal. Your only limits are the ones you put on yourself. Keeo it up bud

Thanks bro, appreciate it!

[Lonestar]

Its basic. No frills. No hype. Just basic.

Pak
Glucosamine
Fish oil
Vitamin C
Glutamine
Creatine
Whey

[Lonestar]

Pulldowns:
150x12
170x12
190x10
210x10

Barbell rows:
185x15
205x12
225x10
225x10

Hammer High row:
270x12
320x10
360x6
320x12

Seated one-arm Hammer row:
135x15
180x15
225x12
225x10

Seated cable row:
130x15
150x12
170x10
200x8 -drop set

[Lonestar]

BB press:**
135x15
155x12
185x8
185x8
205x4-stripset

DB side laterals:
30x15
35x15
40x12
45x11
50x8 -drop set

Machine side laterals:
90x20
120x15
130x10
150x8-drop set

BB shrugs:
225x20
275x20
315x15
365x10
315x12-strip set

**After each set I followed it with a set of side laterals ( G Deisel's Tagalongs)

[mass3011]

Its basic. No frills. No hype. Just basic.

Pak
Glucosamine
Fish oil
Vitamin C
Glutamine
Creatine
Whey

wicked!!!

[mass3011]

bro when will we get some pics?

[Lonestar]

bro when will we get some pics?

As soon as I can get my hands on a camera.

[mass3011]

As soon as I can get my hands on a camera.

great news

[Lonestar]

I never realized how much sleep affects training. This past week has been a downer and I believe its due to lack of sleep. Gettin off work at 11:00pm and wakin up at 4:30am is not the ideal sleep schedule for a bodybuilder. Ive learned that a lack of sleep reduces my appetite to the point that i can barely eat 3 square meals a day and hinders my training so much i do more yawning than lifting. This weeks goal... Get some fuckin SLEEP!

[TheAnima!Packist]

yea sleep affects the training greatly.

no sleep, no workout.

Pack

[Lonestar]

I am now using high intensity, low volume training aka "Blood n' Guts"
Its going very well so far. I was amazed at the fact that i could be so sore after a workout with only 4 working sets!
Im looking forward to future gains with this.

[Lonestar]

anyone heard of muscleandstrength.com? is is realiable or is it shit?

[Lonestar]

Pulldowns:
150x15
170x15
210x10
230x8
250x7 -drop set

BB rows:
185x15
205x15
225x12
275x8

Hammer strength high rows:
270x25
320x17
360x10

Deads:
225x15
275x15
315x12
365x8

[Lonestar]

Did a light full body pumping workout tonite. Had a bit of cold this week, so I figured I'd do a light workout today. I want to wish yall a very merry Christmas. Be thankful for your family and friends and everything else in life. God bless brothers.

[Lonestar]

Well, Im watching yet another attempt to demonize bodybuilding. Bending the truth and confirming lies.

[Lonestar]

Q: Progress?
A:Yes.

Weight is up to a solid 215 lbs. Strength is slowly but surely increasing. And as with any aspiring champion, I am learning more and more everyday to better myself and make the most of my efforts. I am making a real effort to stay positive and think of the good instead of the bad, using visualization to see what I know I can be, and using that to make it a reality. Living the motto..."Mind is everything" -Kai L Greene

[Lonestar]

Ramen, tuna, milk, and eggs. Yep, you guessed it, i have no money! Nowadays a chicken breast is like a big juicy steak. Priority numero uno, find a job.

[Geneticfreak09]

I am now using high intensity, low volume training aka "Blood n' Guts"
Its going very well so far. I was amazed at the fact that i could be so sore after a workout with only 4 working sets!
Im looking forward to future gains with this.

I"m on the same "Blood n' Guts" routine and I understand your pain bro

[Lonestar]

I had an incredible back workout tonite. The spark hidden deep within has yet again ignited the flame of rage and peace that pushes me on toward greatness. The ride home was a very tranquil one. Im a lucky man indeed. I have a family that loves me, a few true friends, food in my belly and a roof over my head. Im a lucky guy.

[Lonestar]

Close grip bench:
145x15
195x10
215x7
245x4 -strip set

Machine dips:
180x17
230x15
270x12
320x6 +2

Pushdowns:
140x15
170x12
190x12
200x8
stack +10 lb x8

BB curls:
95x17
115x15
135x12 +3

Seated DB curl:
35x15
45x12
55x8
60x6 -drop set

Cable concentration curls:
50x15
60x12
80x8
80x6 +4

[Lonestar]

From a very young age I wanted to be in the military. But not the average everyday military most think about, I wanted to be apart of the silent warriors who do the work no one hears about...the U.S. Navy SEALs. Throughout my years of independence and finding who I am as a person I have fell in love with many other pursuits. I still love them all greatly and try to never stray too far from where Ive been. Bodybuilding has been my love for the past few years and I really do love it dearly. However, now the time to begin life outside of my mom's house and high school is quickly approaching. My desires have been buried within the mess that my mind has become and all that I felt was good in my life almost came to a shuttering hault. Questions racing about what Im going to do with my life have been constantly racing through my mind distracting me from what I know I is my true destiny. Somethings are nothing but pipedreams. Other things are your destiny. I know Ill never be Mr.Olympia. Thats not because I have a poor attitude, its because Im not some naive child that is ignorant to the realities of true life. However, I know I can do what has been my dream since I was a skinny little kid with a toy gun and a camo t-shirt. The teams are calling my name. Do I answer the call? Do I push my other aspirations to the side? These are the questions that are bitting at my feet like a mosquito. One more year of school left, but time goes fast my friends. I cant let it pass by without giving this serious thought. I guess the problem is that I feel that if I begin training for BUD/s that Ill be quitting bodybuilding. I dont want to quit anything, especially somthing I love so much. But when I think of being a SEAL, I feel like my childhood dreams would have come true.

.