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Entered on: November 27, 2011 12:00 AM by The Bone
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Bone Photo 302.1

PHOTO 338 - 31 Comments
From: The Bone Entered on: November 27, 2011 5:16 PM

I figured the thread on photo 302 was getting a bit long so I added this pic that was taken a few months ago. I weighed in at 205lbs. I'm 207lbs now and I though it's hard to tell, I feel like I have even less body fat and a slight bit more muscle.

I did 2 interesting workouts this week. Which I'll share for fun.

Workout 1 - 20 back squats. I decided to switch things up for my strength days and I picked this program up from a blog that belongs to a girl that visited our Crossfit box from San Jose. She has a great blog and here's a link to the program she tried for 6 weeks. Basically, twice a week you squat 70%-80% of your 1 rep max squat - 20 times! Six weeks later you are strong and muscular. 

I felt that even 70% of my 1 rep max was a bit aggressive so I settle on 65% which I rounded down from 227lbs to an even 225lbs. I held an even pace with no more than 3 breaths between squats. At rep 10 I began to feel uncomfortable. At rep 14 I was breathing hard and sweating like a pig and seriously wondering if I was going to make it. Not only are the quads getting tired, the bar gets uncomfortable on the back. By re 20 I was spent. The thing I like about this workout is that it took maybe 5 minutes and my core got a great workout. I'm going to continue the 20 rep squat program and add 5 lbs each time I successfully reach 20 reps as prescribed


Workout 2 - This one doesn't have a fancy name but it should. With 35lbs dumbbells you perform 50 manmakers followed by 50 sit-ups, then 40 manmakers followed by 40 sit-ups, then 30/30, 20/20, and finally 10/10. This was the shitiest workout I've ever done. Normally my workouts average 20 minutes. The longest being 33 minutes. This one took an excruciating 80 minutes and 5 secs. In the blog post that I got this from, someone claimed to do it in the high 20 minutes. Malarky! 

No matter hard my workouts are, I usually feel pretty good as I leave the gym. Today I felt like I was walking out the doors of Auschewitz. I weighed myself before and after the workout and lost almost 4 lbs. Part water and part soul.

I'll most likely not do this again in the near to mid-term future. I though it went beyond training into the realm of self mutilation.  More realistic workout would be 30/30, 20/20/, 10/10 with 25lbs dumbbells for time.


From: Creeko Entered on: November 28, 2011 5:58 PM

I am by far much fatter than I need to be but I can't motivate myself to excercise. I'm to busy working hard at hardly working. Truth be told, I think the trade off of being fat for not excercising is pretty fair. I've never really enjoyed excercise enough to make it a priority. I've done all the 'Fit for Life', cave man, atkins BS and have gotten in good enough shape to have sweet abs (12% fat). All this about 14-15 years ago.

I look back at it and realize how much a hated working out and that I didn't do it to be healthy, I did it out of vanity. I've since decided I don't require abs (er-uh just one big one). Now I prefer to eat good food, drink good wine and not stress about it.

From: Ross Entered on: November 28, 2011 9:00 PM

Sweet pic, Bone. Both of those routines sound pretty harsh to me and I've seen the manmakers before and been scared just watching the video. 

I am still trying to take the damage off from Thanksgiving.  Up about 2.5 pounds.  I did a nice run yesterday (and may have re-injured my hernia area) and did weights today - man am I weak, though.  Oh well, I'm tracking my weights obsesively so I am forcing myself to improve. 

Creeko, I used to think the way you do up until recently but I just got tired of being fat.  I go in cycles.  I never let myself become obese or disgusting but I definitely let my belly grow too far.  Some of that you could call vanity but I prefer to think of it as personal pride in one's appearance which I suppose could be considered vanity at some point.  In any case, being in good shape make life more enjoyable IMO.  So I'm sure this won't last forever but I'm enjoying it for now.

From: The Bone Entered on: November 29, 2011 7:51 PM

A small part of it for me is vanity but that isn't the type of motivation that will sustain you for the long term. My biggest motivation for staying in shape is my son. I was just coming off my most stressful and busy job to date in the Navy and I had let myself go. I felt shitty and I looked shitty.

When Owen was born, my perspective on life changed and being a good father became my most important mission. I had him at 37 yrs old and I want to be able to play with him and hang out with him when he's growing up. Shit negro, I'll be 50 yrs old when he's 13. Staying in shape may not extend my life but it may extend my quality of life with regards to mobility and function. When Owen is my age, I'll be 75 yrs old. 

Additionally, I want to be a good role model for him and I think being in shape is one dimension of that. 

Finally, your body is the coolest toy you can ever have. Why not get it tip top? No reason to take it to the extreme but if you can cut out sugar and refined wheat products 6 days of the week and eat in moderation, go for a few long walks, crank out a couple body weight squats, push ups, and pull ups, you'll be in decent functional shape.

From: BigFatty Entered on: December 2, 2011 10:12 AM
The Bone said:

Finally, your body is the coolest toy you can ever have. Why not get it tip top?


In honor of the new 302 and inspired by Bone's statement, I will name this picture "Barbied-up Bone"

I am still on the Bone Bod Diet and down 8 pounds.  Not as fast as the book leads you to believe, but I did not expect anything more than what I am getting.  It is a steady 2-3 pounds a week.

From: The Bone Entered on: December 3, 2011 7:11 AM

I read that somewhere on the net and thought it made sense. If you are truly fufilled by a sedentary lifestyle then you can disregard but if you like to travel the Earth and get into adventures it behooves you to barbie up your body. Not in the sense of looking good for the mirror but in functionality, which dont necessarily have to be mutually exclusive. Check this guy out: He can do some pretty cool shit with his body. 


From: Ross Entered on: December 3, 2011 7:44 AM

I did pullups the other day and incorporated negatives - man, are my lats sore!  Even though I can do 12 pullups, I'm going to keep doing negatives as the capper to pullup routines.  Thanks Bone, that was good stuff!

From: The Bone Entered on: December 4, 2011 9:23 AM

12 pullups is pretty damn good. You would be suprised to find many people that can do more than 3 or 4 good pullups. 

It was summer 2001 while I was on a deployment to Bahrain and Diego Garcia that I decided to get good at pullups. If I remember correctly I could do around 8 or so. By the end of deployment I could bust 25 in a row. There are all kinds of ways to improve pullups. One method that I use evey once in a while is do 1 pullup at the beginning of the 1st minute, then 2 pullups at the beginning of the 2nd minute, 3 pullups on 3rd minute and so forth until you can't complete the pullups for that minute. The start the clock all over again with 1 pullup and do it all over again until failure. Repeat 3 to 5 times.

From: The Bone Entered on: December 10, 2011 8:46 AM

I've been reading the blog Chaos and Pain (NSFW). The author is admittedly and asshole and takes his schtick to the extreme but he appears to be highly intelligent and usually backs his conclusions with citations to research publications.

In a nutshell, lift heavy, lift often. Don't fuck around with pussy weightlifting machines. Hit the major lifts like squat, deadlift, overhead press, bench, pullups, dips. Do singles, double, triple(reps) with at least 85% of your 1 rep max. Eat paleo (ish). Long cardio is bullshit. High intensity metabolic condition work is better for your goals and your body.

On a different note, I've complete 4 workouts of the 20 rep squat program. Yesterday did 240 lbs for 20 reps and it was close. It took shear force of will to finish all 20 in one go. Hard to tell if its doing anything for me but I do feel much more stable while performing the lift now. I think all the little stabilizing muscles are getting thier act together. I suspect this might play a big part of the reported success of this method.

Also of note, my weight has actually been dropping a few pounds of the last couple of weeks and Ive been getting stronger at everything. Coinciding with my focus on deadliftig and squating. I'm going to go ahead and say that the fat is melting off and the strength is building. If you aren't squatting and deadlifting you are wrong. It is harmonious with anyone's goals who sets foot in a gym. Also, my 5K run time dropped by a full minute! I'm not linking it directly to the squat but I'll just say the only running I've done since my last 5K time trial was two workouts where I ran fast quarter mile intervals on the treadmill with a 5% incine.


From: BigFatty Entered on: December 14, 2011 12:31 AM

Shit ninja, 12 pull ups are sweet.  I could do 12 in high school when I was fit and skinny.  I'd be lucky to bust out 4 today.  Lord Fatness update.  Weight loss has slowed, still hovering at 86 kilos trying to hit my first milestone of 85.  Diet is very easy for me.  At least my belly shrank a belt hole.

 I was getting tired of cooking at night and resorting to rotisserie chicken 5 meals a week, but then I rediscovered chilli.  It is quick, easy, tasty and makes a big batch that I can freeze for quicker meals later.  Plus it is full of tasty veggies.  The amount of chili powder is difficult to dial in. It's still too spicy for my brand.

From: The Bone Entered on: December 14, 2011 5:06 AM

Wheat! Shit ninja, I'm out!

I did my pullup workout the other day where I do 1 pullup on minute 1, then 2 on minute 2 and so forth till failure, then restart the clock and start at 1 again. I think I did 4 or 5 cycles of it. Anyways, it makes pullups easy yet I'm more sore today than when I crank out 100 for time. I think its a sweet protocol for improving pullups.

More stuff that's sweet:
I recently discovered the ab wheel. I'd avoided it because I thought all ab devices where bullshit. This one is not. My abs are far stronger now than they have ever been. 

Pistols (one legged squat). These are hard as fuck and you probably can't do them. They take balance, huge core stability, and brute strength. I can finally crank out a few per leg. I'm going to work on them with a focus that I had when I went from shitty pullup ability to pullup sweetness.

That's all for now. Fuck wheat!

From: Ross Entered on: December 14, 2011 6:46 AM

Hmm... I might have to try that pullup workout.  What's nice is I can do that one on a weekend at home since I have a pullup bar.

From: BigFatty Entered on: December 16, 2011 11:36 AM

I am going on 2 1/2 weeks vacation boys!  Gonna sit around and get my skinny on.... I hope.  Plan on sticking with the eating plan, exept for the Xmas day, which should fall near a cheat day anyways.  Tonight is our company party and it should be a big event.  As it is a cheat day, it is well planned, with a burger and fries already under my belt.

Hope to get my first car here in the next few weeks.  Company is giving me a car allowance for next year - which is pretty f'n sweet.  Looking at barely used ones that I can pay off quick, then the car allowance is extra cash in pocket.

Starting to think about a trip to the US next year in the fall.  Would love to coordinate it with Bone and everyone.  Give me some other potential dates as the planning calendar is empty....  except next month I'll be in the Netherlands and Canary Islands.  I will try to get internet in my G'dman apartment in the next 2 weeks so I can feel apart of modern society again.

Fatz is out!!

From: Ross Entered on: December 16, 2011 11:55 AM

Sheeit, if you're talking about nearly a year in advance, we ought to be able to all plan some time off around the same time and meet up someplace... right?

From: The Bone Entered on: December 16, 2011 12:16 PM

As long as it's not the entire year of 2012. I'll be in Africa bitches, conducting our nation's business. Might go to Rwanda in March to teach basic officer skills to their military.

As for cheat days, I'm a huge fan. For me, they are necessary in a psychological sense. After a week of eating not processed shit, sugar, or wheat, a double burger with cheese and a pint of cookie dough ice cream satisfies my urges then makes me feel nauseous enough about it to go another week. 

My wieght is holding steady now at 205lbs and the funny thing is I feel huge. When I first got down to 205 I felt skinny, now at the same weight I feel bigger than when I was 220lbs. My abs are more cut now than the pic above so I'm assuming I have a lower body fat percentage and a higher muscle %. I've been consitant with my metabolic conditioning workouts but I've upped the heavy compound lifting. I'm going back to Hawaii tomorrow so I'm interested to see if Heather notices anything since she hasn't seen me in a few months.

Good luck Fatty. I can't recommend deadlifts and deep, full squats eough.


From: BigFatty Entered on: December 18, 2011 1:54 PM

Rwanda huh?  OK, I'm in.  Set em up Bone, the boys are meeting you in Rwanda!  Anyone, anyone.. Oh, I guess it was just me.  I'll get back to you on that.

I am fascinated with food these days.  That wheat article was pretty good, but pretty much the same stuff that's been going around the primal sites.  The very strict Bone Bod diet with cheat day allows me to really see the impact wheat has on me.  The last 2 weeks I've made hamburger chilli.  I have had no issues. In fact, on my strict days my stomach is strangely quiet for me.  But give me a burger or a beer (both consumed separately both weeks) and my stomach erupts with gas and Borborgmous.  After the Friday lunch burger and I can barely stay awake in the afternoon meetings.  Strict days offer no issues with hunger, but on crazy carb days, I am constantly hungry.  It really makes me think of all my issues as a kid and if they were wheat related.  I seem to be very sensitive to it and my huge pot belly is another point of evidence.  It's crazy.  To look at my calves, you'd think they would belong on a body builder.  They are so frickin ripped and musclar.  You move up a little bit and it's he'll no!  WTF!  Fat ass!  Seriously, I've never seen my calves so ripped, even at my 4% body fat, lean teen years.  Maybe a pic of those are worth while.

From: BigFatty Entered on: December 22, 2011 11:12 AM

BigFatty milestone number 1 reached - 85 Kilos 187 pounds... down from 90, so a loss of 11 pounds.  Next stop 80 Kilos then maybe if I am lucky 75 - which is about 165 pounds.  Going to suspend the Bone Bod diet for the weekend, but will not go full hog.  Back on it Monday.

Happy Holidays - Bitches!

From: Ross Entered on: December 31, 2011 1:08 PM

The holidays are not being kind to me... I'm up about 7 pounds right now.  Time to hit the treadmill...

From: BigFatty Entered on: January 2, 2012 2:38 PM

A friend showed me this video and I think it speaks volumes to all of us and where we are in life.

On the other side, here is a good video for my brother, as he and I seem to be the only sloths in the group.  I do walk everywhere as a do not have a car, so that makes me feel a tad better.  It is a well done and interesting video for everyone else.

Ross - I am up 2 pounds, and struggling to jump back on the program.  I did join a gym again for 3 months and will try a 4 hour Body Protocol.  Once that is over, the 3x3 is a personal favorite.

Happy New Years you MOTHERFUCKERS!!!

Ah, the traditional holiday greeting....


From: The Bone Entered on: January 3, 2012 11:03 AM

Sorry I've been absent during the holidays. Self imposed ban on internet while hanging with the family. 

Got as low as 203lbs then ate like an asshole over the holidays. Managed to work out fairly regularly though. Haven't wieghed myself yet. Back in Virginia now. Leaving for Djibouti tonight.

Another extremely fascinating book I'm currently reading involves food and it's impact on genetic expression. Deep Nutrition . A very illuminating read. Highly recommended.


From: Creeko Entered on: January 4, 2012 1:15 PM

Fatty now has internet and is putting it  to good use.



[18:27:54] William Heiss: I am finishing a poop

[18:35:59] William Heiss: Poop done

[19:54:42] William Heiss: Pooping again.  Had KFC

[19:56:19] Christopher Heiss: good to know

From: BigFatty Entered on: January 4, 2012 4:51 PM

In the Internet age, people expect new informational updates constantly.  I happen to be very good at this and always have fresh and pertinent content. Not having the Internet has not slowed me one bit.  Plus, I think the bro hair is slightly envious of my tech setup to provide updates anywhere.  Be wary of Skyping me.  You may catch me catching up on the news on the iPad.  I will not answer if in free range mode.


From: Ross Entered on: January 15, 2012 12:31 PM

Bert Fitness Update: 

I'm up to 14 pullups max, thanks in large part to Bone's routine, which is great.

My 5K time is just under 25min (on treadmill w/ 1 deg incline) which isn't fast by any means but I've gotten there since starting out at barely completing in 30 mins back in September and suffering the whole hernia setback.  Now shooting for 24 minutes but I'm at the cardio limit at the moment so progress is hard-won.

I'm using bench, squat, and deadlift as my staple lifts but I don't usually do them all in one workout - usually two of them.  In any case, Roche and I were talkign about how much we love the deadlift, and I'm going up in weight pretty fast in all three from workout to workout.

My weight continues to hover just under 160, but my gut is slowly shrinking and my overall muscle tone is improving steadily.  I plan to go back to the bod pod for another reading in March or April. 

And today is cheat day, mother effers!

From: The Bone Entered on: January 26, 2012 9:05 AM

Nicely done Bert. I've graduated to weighted dips and pullups in the Bone routine. My cardio has stagnated and I'm struggling to keep it from regression. Strength is doing well as I'm now focused on squating 3 days a week, deadlifting once, overhead push press and push jerks wirh 225lbs (my new favorite workout), and of course the pullup routine with 25lbs weight plate.

My weight is still holding steady but my waist is 33 inches without the suck in (I do flex the abs though). I put on a pair of size 36 shorts and they sag down my ass. In high school I wore size 35/36.

I've been eating strict paleo except for ICE CREAM for lunch AND dinner. What? I'm going to try to go full paleo for the month of Feb though just to see what happens.

Africa is sweet. I saw a dude burying a dead body on the side of the road the other day. Also, there are some sweet fuckers here who did this.

From: Ross Entered on: February 8, 2012 9:49 AM

Great article by Sam Harris on violence and BJJ.

From: Ross Entered on: February 10, 2012 1:26 PM

Up to 16 pullups, bitches!

From: The Bone Entered on: February 17, 2012 11:08 AM

16 pullups is something to be reckoned with. Nice job. My roomate is doing the pullup routine and is yielding similar results.

I've been adding 2 sessions of 100 yard sprints into the repetoire. I started out doing 10 rounds with about a minute of rest. Now I'm doing 12 with 30 secs rest. I'm at the end of 4 weeks into it and I can see a difference in the physique. I'm almost at the greek sculpture stage. A few less bowls of ice cream per week and I'd be there.

I've been missing BJJ lately. I truly enjoy the fuck out of it. Good article by Harris.

From: Ross Entered on: February 23, 2012 3:40 PM

19 pullups today, bitches!  The Bone routine works, I'll film a testimonial.

My 5K time is improving similarly, of course I'm starting from turdiness, but I"m doing 23:00 now.  To get to 22, I think it's going to be rougher. But so far I've been incorporating hills and sprints as my main workouts, and doing less "normal" running.  I am going to start doing longer speed rounds at slower speeds though, to increase my overall speed - like a quarter mile at a bit faster than my target 5K pace.  We'll see how it goes.

Bodyfat-wise, I'm progressing.  I should take pics soon.  I haven't gone back to the bod pod yet.  The goal was 16% by March, from 20% in December - but I'm pretty sure I'm already lower than that, my best guess is 15% based on the electrical resistance thingy I bought for $30.  I  can start to see my abs but only a four-pack.  

I also am trying a new diet for a little while - it's similar to the slow carb though it's ridiculously low carb for the 1st week (which I'm on day 5 of now), then going up progressively over the next 3 weeks.  After 4 weeks, I'll be back to my old diet more or less.  But right now it's Atkins-like, with a shitload of protein powder instead of fatty meats.  Basically I'm targeting 250g protein, 50g carbs, 80g fat per day.  It's rough - energy levels aren't great.  But I'm almost done.  No change on the bodyfat meter but I'll wait the 4 weeks before I pass judgement.  Guy at work who gave it to me claims he dropped 3% by doing it (he was already pretty lean).  

Anyway, I'll send pics along soon.  Where's Fatty these days? 


From: Ross Entered on: March 1, 2012 3:39 PM

20 pullups today.  Probably helps that my weight is at 153lbs now.  I don't recall being this light since early high school, maybe even before that...

From: The Bone Entered on: March 16, 2012 11:56 AM

God damn! That's awseome. Pullups are the shit for making you a badass.

From: Creeko Entered on: March 17, 2012 5:42 AM

Pullups, thats what all the dudes in prison do, prison dudes are bad ass. I bet if it werent for the butt fucking and shiving, you could market the prison workout to someone.


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