Thread: MonStar's Journal: Time to Get Serious

another one Mike? hehe jk hun!
I love your attitude towards eveyrthing.. sounds like you ready to buckle down and be serious! proud of you and you know that you have all my support!! If you mess up Im driving 10 hours to kick your butt!! haha
Best of luck!

atherjen: LOL, yup, another journal. Driving me crazy because I hate starting new journals. Yeah I am going to seriously try as HARD as possible to buckle down and get my sh*t together. Trying to figure out what training split I want to go with. I am thinking about chest/abs, back, legs, delts/traps, and then maybe arms? I dont know, something along those lines. I am going to try and up my volume a bit and see how it works for me.

Originally posted by MonStar
atherjen: LOL, yup, another journal. Driving me crazy because I hate starting new journals. Yeah I am going to seriously try as HARD as possible to buckle down and get my sh*t together. Trying to figure out what training split I want to go with. I am thinking about chest/abs, back, legs, delts/traps, and then maybe arms? I dont know, something along those lines. I am going to try and up my volume a bit and see how it works for me.

do what you need to hun, we dont mind u starting another one(but this is the last one.. no more excuses! er else )
hmmm I dont know if I would do arms on the last day of your split, and then chest soon after.. Id think my arms would still be recovering and chest workout lagging. perhaps do arms after leg day?

atherjen: I am really not sure how I am going to split up my bodyparts yet to be honest. I might just do my typical back/biceps, chest/triceps, legs, and then a day for delts/traps/abs whatever. Really trying to pound on my delts because lately I feel like they have been stubborn in terms of growth. Or I might just resort back to push/pull/legs... that always worked well for me.

DIET.

• Meal 1: whole-wheat toast + butter, skim milk
  Meal 2: chicken noodle soup, granola bar
  Meal 3: beef & cheese tortilla wrap
  During Workout: 20 oz. Gatorade
  Postworkout: whey protein
  Meal 6: tuna + mayo, yogurt
  Meal 7: 1/2 whole-wheat peanut butter sandwich
  
  Estimated Calories: ~3,000

TRAINING.

• Box Squats:
  
  135 x 8
  185 x 8
  225 x 8
  275 x 6
  315 x 4
  365 x 4
  385 x 3!
  315 x 6
  
  Damn, some great sets here today of box squats. Going to start squatting with a box from now on simply because it’s a nice way to perfect measure my depth on every rep. The box is probably right at or maybe an inch or so below parallel for me. Really the perfect height if you ask me. Overall sets here today were very nice, new PR with 385! Not bad at all. Squats and lower back were friggin’ exhausted.
  
  Hyperextensions:
  
  75 x 8
  95 x 8
  105 x 8!
  
  Damn, definite new PR here today! These were friggin’ intense as f*ck. Talk about some crazy sets. Used a cambered-bar to do these here today. Held the bar Zercher style, in the crease of my elbow. 105 for 8 reps was absolutely painful, lol. Nice sets.
  
  Nautilus Leg Extensions:
  
  Stack x 8
  Stack x 8
  Stack x 8
  
  Dropset
  220 x 8
  180 x 6
  140 x 8
  
  OUCH!! Some nice painful sets here today of leg extensions. Talk about destroying my friggin’ quads completely. Really hit them hard with 3 sets with the entire stack, and then a triple dropset. Quads were on f*ckin’ fire…
  
  Nautilus Crunches:
  
  160 x 10
  180 x 10
  180 x 10
  
  Dropset
  160 x 10
  130 x 10
  100 x 8
  
  Nice sets today of machine crunches, really hit my midsection hard. Squeezed the hell out of my abs hard with these sets today. Dropset really contracted my midsection hard. Good slow reps really crunching my midsection hard.

MISCELLANEOUS.

• Sleep: 7.5 hours
  Pain/Soreness: Not too sore today at all, everything feels pretty good. Midsection and front delts feel a little stiff, that’s about it.
  Water: Good amount today so far, as long as I keep it up throughout the night I’ll be fine.

hey Mike congrads on the PR's!! those are some very impressive lifts! Keep it up!!

*clearing throat* I thought that we were going to work on getting rid of that butter on your toast! dont make me kick ur butt!
one small step at a time!!

atherjen: Haha, ran out of peanut butter! I need to make a trip to the grocery store bad. Thanks for the support, really appreciate it. Yeah I definitely agree with one small step at a time. My first step is just to stop binging. I think if I can eliminate that completely I will be much better off.

Originally posted by MonStar
atherjen: Haha, ran out of peanut butter! I need to make a trip to the grocery store bad. Thanks for the support, really appreciate it. Yeah I definitely agree with one small step at a time. My first step is just to stop binging. I think if I can eliminate that completely I will be much better off.

ran out of peanut butter? well how about the next jar you think of me while you eat it. mmm gosh.. luv it if u cant tell. haha
and you know that you have my support, no thanks needed.
and your right, once the binges go I think things will really improve! no more stressing over it! and I KNOW you can overcome that! takes time.

EDIT: stop calling me atherjen. lol I have a name mister!

atherjen: Haha, yeah I definitely need to keep peanut butter in the house regularly, lol, I eat a ton of it! Yeah binging is just a horrible habit that I really need to overcome. Once I really stop binging, completely, I think that I will get everything else in order. My training, etc.

DIET.

• Meal 1: whole-wheat toast + peanut butter, skim milk
  During Workout: 20 oz. Gatorade
  Postworkout: whey protein
  Meal 4: 1/2 whole-wheat ham & cheese sandwich
  Meal 5: apple, skim milk
  Meal 6: 2 breaded chicken breasts
  Meal 7: chipped beef + gravy, potatoes, green beans
  Meal 8: yogurt
  
  Estimated Calories: ~3,500

TRAINING.

• Bentover Underhand Smith-Machine Rows:
  
  90 x 8
  180 x 8
  250 x 6
  290 x 3!
  180 x 15
  180 x 12
  
  Damn, some GREAT sets today of bentover SM rows. Really starting to use the Smith-Machine regularly. I never used to like it, but anymore, I really have started to use it a lot more and I absolutely love it! You can manage to go heavy on it, without needing a spotter, etc. I might start to use DB’s and the Smith more and BB’s less and less. I am not crazy about BB movements anyway. 290 for a triple was very intense, nice form, etc.
  
  Parallel-Grip Cable Pulldowns:
  
  170 x 12
  185 x 10
  200 x 6
  
  Nice sets here today of CG pulldowns. Really blasted my upper back very very hard. Perfect ROM, perfect form, great lat contractions. Squeezed the f*ck outta’ my lats at the bottom of each rep. Good slow negative, etc.
  
  Nautilus Pullovers:
  
  150 x 10
  180 x 10
  210 x 10
  
  Nice sets here today!! Really really like these a lot. I never used to like them that much but now I am absolutely in love, lol. Great great great sets here today, nice full ROM, etc. Squeezed my lats hard all throughout each rep. Used a very complete ROM as well, lowered the weight stack completely down for each rep.
  
  Standing Smith-Machine Calf Raises:
  
  270 x 10
  270 x 10
  360 x 7
  250 x 12
  250 x 12
  
  Nice sets here today of calf raises. These 5 sets were honestly very very painful. Talk about beating up my lower legs big time. Really need to do whatever the hell it takes to add some size / development to my lower legs. They’re definitely a downfall of my physique I think.
  
  Seated Calf Raises:
  
  180 x 20
  180 x 20
  180 x 20
  
  Nice sets here today of calf raises! Great burn in my lower legs, damn. Calves were on fire at the end of each set. Stretched them out hard between sets, too.

MISCELLANEOUS.

• Sleep: 8 hours
  Pain/Soreness: Damn, my legs are already sore from last night’s leg session. Inner thighs, etc. are really aching.
  Water: Eh okay water intake I guess. Could probably use more. I have really been good about it though lately, which is definitely a step in the right direction.

as always, impressive lifts Mike!! looks like a definite intense workout!
and hey hey!! you got some peanut butter!!! good man!
chug back lots of water today! doing great!

atherjen: Hey thanks a lot Jen, really appreciate the support. Yeah, I really think that a nice high water intake keeps my cravings down. I always feel like I am filling up on something that way. Definitely another good habit that I need to get into.

Originally posted by MonStar
atherjen: Hey thanks a lot Jen, really appreciate the support. Yeah, I really think that a nice high water intake keeps my cravings down. I always feel like I am filling up on something that way. Definitely another good habit that I need to get into.

stop thanking me!! (but u know your welcome)
sighhh Ive been chugging back a ton of water tonite and some coffee too.. gosh darn cravings are killing me today and I cant seem to get full. even eating a boatload of veggies.
how was work?

atherjen: Cravings suck, I know. Fight them as best you can though, even though sometimes it is definitely really hard. I know that feeling. Water intake is definitley helping me out though, I think. I am still at work, on break.

... that was my next question.. why you werent on AIM. Hope works going good!
OH! and STOP calling me atherjen..
I think Ill go eat some more broccoli.....

Thought I would drop in and say wasssup! Anyway it looks like you have quite the fan! hahaha

atherjen: Haha, I was at work, no AIM at work. Yeah work is work, lol, not really going too good or bad I dont think. I always cut and paste people's usernames when I reply to their posts... don't worry at least your username has your name in it!

PreMier: Haha thanks for stopping by man. How's youre training coming along?

Doin good... well today was kind of shitty, but things happen. Need to pick up a digital camera this weekend for picts.

PreMier: Yeah man, pics would be great. I am looking forward to seeing them. What are your stats? Natural status, etc.? Thanks again for posting.

5'8" 190Lbs at roughly 10% bf right now. I am bulking so am a bit on the smooth side, but still a bit vascular. Yup all natural. Well, no PH's or anything like that. Just the regular garb.

PreMier: Nice stats man, definitely looking forward to your pics. Nice to see someone else staying away from the PH's and anabolics like myself. Can be tempting at times, but it's definitely healthier in the long run.

Yea, I have just started to take advice from Ron Williams, and I am deffinately in it for the long run now.

PreMier: Good luck man, hopefully you'll definitely get some good results with your training.

DIET.

• Meal 1: whole-wheat toast + peanut butter, skim milk
  During Workout: 20 oz. Gatorade
  Postworkout: whey protein
  Meal 4: bag of spicy peanuts, wheat & cheese crackers
  Meal 5: turkey & cheese wrap
  Meal 6: McDonald's small fruit & yogurt parfait
  Meal 7: granola bar, skim milk
  Meal 8: MRP + 1% milk + 2 cups yogurt
  
  Estimated Calories: ~3,700
  
  Damn, took in a bit more calories today. After meal 7 I was just friggin' STARVING. I have no idea why at all. For whatever reason I was really hungry, and then I just had a big MRP for my final meal. Definitely was lacking protein today, took in probably around 180g or so maybe.

TRAINING.

• Decline Smith-Machine Presses:
  
  90 x 8
  140 x 8
  180 x 8
  230 x 6
  270 x 4
  290 x 2!
  180 x 15
  180 x 10
  
  GREAT sets here today of decline SM presses! Again, I am liking the Smith-Machine more and more every single time that I use it. For some reason I never liked it before, I am not sure why. Lately I have really been doing a ton of exercises on that I usually use freeweights for and I absolutely love it! Nice new PR with 3 plates and a 10 on each side.
  
  Flat Dumbbell Flyes:
  
  60’s x 8
  70’s x 6
  75’s x 5
  
  OUCH, really good sets of flyes here today. Good full ROM, really stretched out my pecs at the bottom of each rep, and squeezed them hard at the top of each rep. Talk about some damn good sets here today. Pecs were friggin’ destroyed.
  
  Nautilus Incline Presses:
  
  Dropset
  220 x 8
  180 x 5
  140 x 5
  
  Nice triple-drop here today! My pecs and front delts were pretty much screaming at this point. Especially during the set with 180 and the set with 140.
  
  Seated Smith-Machine Military Presses:
  
  90 x 8
  110 x 8
  140 x 6
  170 x 3!
  90 x 15
  
  Damn, not too shabby here today! Especially since normally my overhead press strength if awful (even worse than this). I was definitely happy throwing around 170 for a triple. Delts were really ON FIRE from these sets. Lowered the bar until about my ~mid-neck / chin area for each rep. Taking the bar down to touch my upper chest / collarbone gives me sharp pain in my right shoulder.
  
  Dumbbell Lateral Raises:
  
  30’s x 8
  35’s x 8
  40’s x 6
  
  Damn, at this point my delts were just completely toast. They were burnt to sh*t from the military presses, and this just finished them off. Nice sets.

MISCELLANEOUS.

• Sleep: 8 hours
  Pain/Soreness: Damn, aching today! Legs are killing me, midsection is stiff, upper back is definitely stiff, just hurtin’ all over today. Oh yeah, calves are aching as well.
  Water: So far so good. I’ll update again at the end of the day.
  
  … Starting to feel a cold coming on, going to double up and take 6g ester-C today to try and fight it off.

Nice workout hun!! making some nice PR's as of late! Keep it up!

start popping some echinechia for that cold!
take a real hot bath for all the soreness too! my leg are brutaly sore today too! and my lower back is killing me!

Damn Dawg those are some good numbers you are putting up. Keep up the good work!

atherjen: Thanks so much for the support Jen, appreciate it! Yeah setting PR's is a great feeling, I absolutely love it. I am going to try some either echinacia (sp.) or goldenseal root for my cold. I might have just been sniffly this morning, now I feel fine. Your legs and back are brutally sore? Sounds like you need the hot bath...

dj_diablo54: Thanks man, appreciate it.

pushin' some good weight man. Keep it up!!