MonStar's Journal: Back to the Basics! [Forum Archive]

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MonStar's Journal: Back to the Basics!

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Posted by: M.J.H.

BACK TO THE BASICS!

This is going to be exactly what my philosophy is for the next part of my training, no f*cking joke. I am so sick of trying all this random crap anymore, everytime a program comes along that looks halfway decent I decide to give it a shot. It's getting f*cking out of control, as you guys know.

I am going to be going back to the basics in every aspect of my training, diet, and everything else. I am going to try and apply the K.I.S.S. principle as much as possible (Keep It Simple Stupid). Keeping everything as simple and as basic as possible. And not getting caught up in fad diets and training programs.

My training in a nutshell is going to be for the most part sporatic and basically just instinctive. I am not going to be following a specific split because with work and whatever else in my life usually that's not possible. So I am going to be splitting my bodyparts up into chest/back/shoulders/arms/legs.

The biggest change in my training is that I am going to be focusing 100% now on form/ROM, and not as much on the weight that I am using. At this point I have started to go way too heavy, and let my form slack off big time. I need to start using textbook form and ROM and not let it slip no matter what.

In terms of my diet I always have a problem with this, so I am only going to try and avoid empty calories. That's going to be my biggest goal, since it's hard as most of you know for me to stick to a really strict diet. So calories from sugar and calories from alcohol are going to be avoided at all costs. Hopefully this won't be too much of a problem.

Wish my luck guys! Comments/support/feedback welcome.

Posted by: M.J.H.

Monday; 11-29-2004

Training:

Nice workout, I am glad to be back into training regular style again, and eating regular like I was before. I am just going to do some moderate volume---nothing too crazy. Focus strictly on my form and ROM, and muscle contractions.

Seated BTN Presses
45 x 12
95 x 12
135 x 10
165 x 6

Arnold Presses
70's x 8
60's x 10

Upright Rows
115 x 12
115 x 12

Nautilus Lateral Raises
200 x 10
230 x 5

DB Front Raises
40's x 10
50's x 7

Shoulders got beat up pretty good here today. They were exhausted after my workout. Ended up with 12 total sets for my shoulders/traps. Like I said some moderate volume, nothing too much.

Diet:

Preworkout: 1 scoop of Swole, banana
Postworkout: whey protein + 1% milk
Meal 2: 1/2 turkey & cheese sandwich
Meal 3: chicken quesadillas
Meal 4: pineapple
Meal 5: chicken + pasta alfredo
Meal 6: turkey & cheese pita, 1 glass of wine
Meal 7: cottage cheese + mandarin oranges
Meal 8: peanut butter

Sleep: 5.5 hours.

Posted by: M.J.H.

Tuesday; 11-30-2004

Training:

Good workout today I think, really hit my arms pretty hard. Biceps and triceps were completely pumped after this session today. No complaints at all, that's for sure. Lower volume, great form and ROM.

Skullcrushers
75 x 12
95 x 10
120 x 8

Standing BB Curls
75 x 12
95 x 10
115 x 7

Seated French Presses
105 x 12
125 x 6

Incline Hammer Curls
50's x 8
50's x 6

One-Arm Cable Pressdowns
100 x 12
120 x 7

Concentration Curls
35's x 12
45's x 6

Like I said I am going to be going lighter on all of my exercises, focusing on my muscle contractions and my form/ROM. Lately I have been focusing on the weight that I am using way too much. Flaring my elbows like crazy on skullcrushers, using momentum too much on curls, etc.

Diet:

Meal 1: 1% cottage cheese + mandarin oranges
Meal 2: tuna salad sandwich
Preworkout: 1 scoop of Swole
Postworkout: whey protein + 1% milk
Meal 4: egg salad sandwich
Meal 5: brocoli + cheese
Meal 6: 2 low-fat chicken cordon bleu chicken breasts
Meal 7: peanut butter
Meal 8: 1% cottage cheese + peaches

Sleep: 9 hours.

Posted by: simbh

Good luck big guy ... Keep those basics going and not only youll done thoses arnold press with higher weights , but you just might become arnold

Posted by: Cold Iron

I like following your journals b/c if i miss a day or 2, I dont have to scroll up and back pages to find where i had last read to. Instead i just look for the new journal and start on page 1 again.
j/p bro

I have a good feeling about this one.

GL

Posted by: JerseyDevil

Good start Mike!

Posted by: Mudge

Nothing wrong with trying new programs man, thats why our routines evolve over years and years, and this is also why its a lifestyle not something you do for 2 years and you get huge and break records

Posted by: I'm Trying

Good luck Mike! AGAIN!

Posted by: soxmuscle

Mike -- goodluck, my freind. I would really be interested in getting some pictures if you could, just to see what you've gained or even if you've lost some from your time on HIT.

Posted by: CowPimp

Quote:

Originally Posted by Arnie's left nu

I like following your journals b/c if i miss a day or 2, I dont have to scroll up and back pages to find where i had last read to. Instead i just look for the new journal and start on page 1 again.
j/p bro

I have a good feeling about this one.

GL

Haha!

Good luck Mike. I know you'll progress no matter what routine you do. You never lose your determination.

Posted by: M.J.H.

simbh: Hey man, thanks for stopping by. Yeah we'll see how things go this time around. I am feeling really serious about going back to the basics. Because too often do I get too caught up in all these fad diets, and training programs.

Arnie's left nu: LOL, thanks bud, appreciate it.

JerseyDevil: Thanks man.

Mudge: Yeah I guess that's true, but there's a difference between periodically changing things up and keeping the same journal and regularly binging and using changing my program as an excuse.

I'm Trying: Thank you.

soxmuscle: No pictures anytime soon for me, for the simple reason that lately my binging has gotten the best of me. I am feeling flabbier than ever.

CowPimp: Thank you for the kind words, my friend. Really appreciate it.

Posted by: ncgirl21

Good Luck Mike

Just hang in there, any of the diets and training routines will work, you just have to follow through with one of them. Just don't beat yourself up!!

Posted by: ZECH

Quote:

Originally Posted by ncgirl21

Good Luck Mike

Just hang in there, any of the diets and training routines will work, you just have to follow through with one of them. Just don't beat yourself up!!

HOLY CRAP.................what an AV.

Sorry Mike.............

Posted by: Mudge

Mike dude if you are flabby I wish I was Fat Albert

Posted by: M.J.H.

Andrea: Hey there! Thanks so much for stopping by, nice to see your face again. I really like the new avatar by the way!

dg806: LOL.

Mudge: Haha, I don't know about that. I always feel flabby for some reason, I am not sure why.

Posted by: M.J.H.

Wednesday; 12-1-2004

Training:

Good workout this morning I think, hit a quick back session before work today. Not much volume at all, again, really focusing on my form/ROM rather than that weight I am using. Still going heavy, just backing off some.

Support Rows
120 x 12
210 x 9
255 x 7

CG Cable Pulldowns
215 x 10
230 x 7

CG Cable Rows
260 x 11
290 x 6

Nautilus Pullovers
250 x 11
280 x 7

Like I said, a nice quick session today before work. Not too shabby I don't think. My lats took a beating for the most part. I really really like support rows, they're probably my favorite back exercise. I feel them more than any other exercise in my lats.

Diet:

Preworkout: 1 scoop of Swole, banana
Postworkout: whey protein + 1% milk
Meal 2: turkey & cheese sandwich
Meal 3: chicken noodle soup
Meal 4: 1/2 turkey & cheese sandwich
Meal 5: mixed nuts
Meal 6: ?

Sleep: 6 hours.

Posted by: soxmuscle

If your so worried and frustrated about binging and stuff like that.. you don't have the drive to get your diet in order, and stop eating the fajitas and stuff like that?

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