M.J.H.

SF- Okay man, thanks. I am definitely going to be needing you to check my workouts on a regular basis if you don't mind. It's going to be really helpful to make sure that I am not overtraining my CNS, etc. I absolutely love by the way that I am training my back on my lower body day, that makes things so much more enjoyable for me. Yeah we can mark May 1st as this change pretty much. Since yesterday, 4-1-2004, was actually a rest day. I am curious how I am doing on June 1st or July 1st.

Jen- Yeah definitely stay tuned. I am putting all of SF's training theories to the test. I finally decided to be his "guinea pig" so to speak.

Stats!
23 years old, 5'11.5", 206 lbs., ~8% bodyfat

380/455/655 bench/squat/deadlift (current)
405/495/675 bench/squat/deadlift (goals)

The M.J.H. Chronicles

Monolith

Supertraining + M1T is gonna make you into even more of a monster, MonStar.

http://www.ncf.carleton.ca/~ek867/dexamyl.jpg

M.J.H.

Monolith- Thanks man, I sure as hell hope so!

Stats!
23 years old, 5'11.5", 206 lbs., ~8% bodyfat

380/455/655 bench/squat/deadlift (current)
405/495/675 bench/squat/deadlift (goals)

The M.J.H. Chronicles

M.J.H.

Sunday, 5-2-2004

Diet:
- whey protein + 1% milk, banana
- turkey & cheese sandwich
- peanut butter sandwich, skim milk
- Metrx bar
- banana
- Gatorade during workout, whey protein postworkout
- MRP + 1% milk
- 1 & 1/2 tuna sandwiches
- grilled chicken taco salad

Damn, a LOT of food today, lol. Ended up taking in roughly 5K calories and around 350g of protein. Ate a huge meal right before bed, a monster taco salad with tortilla chips, grilled chicken, cheese, etc. etc.

Sleep: 7 hours. Sh*tty hours, now that I started back up on S1+ last night just until my M1T gets here. Woke up I think it was 3 times last night. Once to use the bathroom, and the other 2 times it was just completely out of nowhere, damnit.

Weight: 226 lbs.

Started SF's program for me today, for those of you who are curious about the details of the program it's at the top of page 14 in my journal. Expecting some damn good results on this program, we'll see what happens.

Upper Body 1

Flat BB Presses
135x3, 185x3, 225x3, 275x3, 285x3, 295x3, 305x2

Dips
+170x2, +170x2, +170x2, +170x2, +135x3, +135x3, +135x3

Seated French Presses
115x8, 115x8, 115x6

Upright Rows
145x8, 145x8, 145x8

DB Front Raises
40x10, 40x10

A pretty damn good overall workout today I think. Like I said I am just starting SF's program so I am going to be doing a tad more frequency and maybe a little more volume. Nothing that I can't handle, though. Started off working up to a 3RM with flat bench. Ended up hitting 295 for a triple, but couldn't get 305 for a triple. I would LOVE to eventually hit 315 for a triple, damn that would be friggin' great.

Moved onto dips, where I used +170 lbs. for 4 sets of 2. Nothing too extreme here today. I would say 3 out of the 4 sets of 2 were to failure. Just barely completed the 2nd rep. Then I lightened up the load a little and hit 3 sets of 3 with +135. Nice sets there as well. Triceps were toast. Moved onto seated French presses for my triceps (a.k.a. seated skullcrushers). Used 115 lbs., and an EZ-curl bar. Finished up with shoulders, 3 heavy sets of uprights and 2 sets of front raises. Not too bad at all here today.

This should be my last and final day of S1+, hopefully. As long as everything goes as planned I believe I should get my M1T tomorrow in the mail, as long as FedEx doesn't f*ck anything up. They're usually pretty good, so we'll see what happens. I am really hoping for some damn good results on M1T. I am most likely going to start off with 10mg like I said and then shortly bump it to 15mg a day. Hoping for some good size/strength off of it. And then going onto my PCT.

Stats!
23 years old, 5'11.5", 206 lbs., ~8% bodyfat

380/455/655 bench/squat/deadlift (current)
405/495/675 bench/squat/deadlift (goals)

The M.J.H. Chronicles

atherjen

holy hell.... now do I ever feel like a whimp on my dips I just posted! thanks!!!!
good work!!! Im def looking forward to watching you and these workouts ala SF style!

" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed."

NPC Southern Classic, June 3rd
NPC Cajun Classic, June 10th
NPC Mississippi State July 22nd

Saturday Fever

We are going to change this up slightly next time, but you had a hell of a session. You'll have that 315x3 in a few sessions don't worry. You displayed an awesome starting point today.

The next time you do Upper1, we're going to change your flat bench. You'll start at the top as usual but we're going to set safety pins about 4" off your chest and you'll go for the 3RM again.

This is going to work marvelously, I'll seeya tomorrow.

yay.

M.J.H.

Jen- Yeah, all of my workouts are going to be SF style from here on out. I am really trusting what he has to say a lot at this point. So hopefully my gains will be even better. Thanks for the support, by the way. I was definitely pleased with my dips today. 170 lbs. around my waist though is just straight up painful, lol.

SF- Okay man, wow, I am just a tad confused. I really really would love to hit 315x3. I always want to hit 315 for more than just a single. I didn't at all realize that 295x3 was an awesome starting point, but thanks man.

So next time, let's see here. I'll unrack the weight just like regular flat BB presses but I'll take the bar down to 4" off my chest rather than touching the bar to my chest? This should be good, it sounds a lot like board presses---which I always wanted to try but I never had access to any boards.

Stats!
23 years old, 5'11.5", 206 lbs., ~8% bodyfat

380/455/655 bench/squat/deadlift (current)
405/495/675 bench/squat/deadlift (goals)

The M.J.H. Chronicles

Saturday Fever

Like board presses, but a tad different. We'll discuss it on Monday.

yay.

yellowmoomba

170 lbs dips!! Damn !

My Journal

"You are born small and weak... you die small and weak... how you look in between is up to you."

M.J.H.

SF- Okay man, looking forward to it, thanks.

yellowmoomba- Hey thanks a lot for the support man, appreciate it as always. Yeah I hit +160 for I believe 6 sets of 2 a little while back and decided to man up yesterday and go for three 45's and a 35 around my waist. Was painful, to say the least.

Stats!
23 years old, 5'11.5", 206 lbs., ~8% bodyfat

380/455/655 bench/squat/deadlift (current)
405/495/675 bench/squat/deadlift (goals)

The M.J.H. Chronicles

yellowmoomba

Monstar -

What are you using for a dip belt?? I had 135 lbs on at the gym last year and broke the clip! I'm looking to buy a new one (heavy duty) - any suggestions - websites?

My Journal

"You are born small and weak... you die small and weak... how you look in between is up to you."

M.J.H.

yellowmoomba- Hey man, I have a leather belt with a big thick chain on it. It's pretty heavy duty. I don't even remember where I bought it, a local store though that carried gym equipment. If you look in my dips video a few pages back you can see it pretty clearly. If I get a chance tonight I'll take a pic of it for you to see it up close. I have held +185 before, never more than that, though.

Stats!
23 years old, 5'11.5", 206 lbs., ~8% bodyfat

380/455/655 bench/squat/deadlift (current)
405/495/675 bench/squat/deadlift (goals)

The M.J.H. Chronicles

yellowmoomba

Thanks for the info..........that's what I'm currently using. I use an old leather weight belt with a heavy duty chain that I bought from Home Depot. I went to Galyans and bought a mountain climbers clip for the chain. It just weights about 10 pounds. I was looking for a heavy duty "light" belt that would withstand about 100 lbs of weight. Don't worry about the pic. I do appreciate the offer though..

Thanks..

My Journal

"You are born small and weak... you die small and weak... how you look in between is up to you."

M.J.H.

yellowmoomba- Wow, so you built your weight belt yourself huh? I bought mine for $50 or something like that. Yeah mine is extremely light, maybe a 1/2 lbs. or less. And it definitely holds a sh*tload for weight, lol.

Stats!
23 years old, 5'11.5", 206 lbs., ~8% bodyfat

380/455/655 bench/squat/deadlift (current)
405/495/675 bench/squat/deadlift (goals)

The M.J.H. Chronicles

M.J.H.

Monday, 5-3-2004

Diet:
- MRP + 1% milk, banana
- peanut butter sandwich
- whey protein + skim milk
- Gatorade during workout, whey protein postworkout
- turkey & cheese sub
- Metrx bar, Detour bar
- honey BBQ wings
- whey protein + skim milk, apple sauce
- low-carb ice-cream

Ended up today with around 4.8K calories, roughly, and 350g of protein.

Sleep: 7 hours. Actually slept without waking up a hundred friggin' times. Not bad.

Weight: 224 lbs.

Lower Body 1

Rack Pulls (plates 6" off floor)
135x3, 225x3, 315x2, 405x1, 495x1, 585x1, 635x1!, 675x0

ATF Squats
305x3, 305x3, 305x3, 305x3, 305x3, 305x3

Nautilus Lying Leg Curls
160x8, 160x8, 160x8

CG Cable Pulldowns
210x5, 210x5, 210x5, 210x5, 210x5

Concentration Curls
40x12, 40x12, 40x12

Overall workout today was really really good. Really pleased with my strength on most of my exercises. Started off with conventional style rack pulls. Did these with the plates exactly 6" off the floor (yes I am anal, yes I measured). Anyway, ended up hitting 635 for a single. Not too bad at all. I was definitely pleased with my strength here today. Couldn't budge 675 for some reason. Then again, I left my belt at home by accident. My lower back seemed to be giving me a little bit of trouble.

Moved onto ATF squats, which I absolutely LOVE by the way. They're definitely my new way of squatting, they hit my quads so much more than regular style squats. Normally I squat with a wide stance, and go down to about parallel. With ATF squats my feet are about shoulder-width apart, and I do down real real deep. Hit 305 for 6 sets of 3, definitely pretty good IMO. Finished up legs with some leg curls, hamstrings were aching.

Did CG pulldowns for my back, not too much to say here. 5 sets of 5, with the entire stack. Used a new machine today not the normal Nautilus pulldown machine that I use. Hit my lats pretty damn hard. Then some concentration curls to finish up my biceps.

---Day 1 of M1T. Took 5mg this morning and am going to take another 5mg tonight. Going to start off with 10mg per day for the first week and see if I notice anything at all. Then I am going to add another 5mg at lunchtime for a few days and maybe see if I can handle 20mg per day.

Stats!
23 years old, 5'11.5", 206 lbs., ~8% bodyfat

380/455/655 bench/squat/deadlift (current)
405/495/675 bench/squat/deadlift (goals)

The M.J.H. Chronicles

Saturday Fever

Badass. Do speed deads on Lower2. Then on the next Lower1 you can go ahead and hit 625. If you don't hit 630 that is.

How's the ZMA intake? Still every night before bed? Hate to sound like a parent, but I really think ZMA is good stuff.

yay.

M.J.H.

SF- Okay tomorrow I am going to take a rest day, I am almost positive. Just because I think that 2 days on and then 1 day off for your program is going to work well for me. We'll see what happens I guess. Okay so rest tomorrow, and then Thursday I'll do speed deadlifts. I am still taking ZMA every single night. I never miss a dose, but sometimes I drink milk shortly before.

Stats!
23 years old, 5'11.5", 206 lbs., ~8% bodyfat

380/455/655 bench/squat/deadlift (current)
405/495/675 bench/squat/deadlift (goals)

The M.J.H. Chronicles

Saturday Fever

2 on, 1 off is fine. Rest when you need to.

I think as the m1t starts to take hold, you'll notice rest days becoming less and less necessary, but always play it by feel.

yay.

PreMier

IMO you started the M-1T WAY too early. Time on should = time off. (IE: The time you were on the S1+, and PCT should = time spent off ALL PS's AND PH's). If you need help finding anything, or info hit me up in PM.

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

M.J.H.

SF- Yeah man for now I think I am going to do 2 days on and then 1 day off. Just because hitting upper body on day 1 and then again on day 3 I think would be a little too much. At least I think so. We'll see though, depending how I feel tomorrow, I may or may not train.

PreMier- Eh, I posted a thread on Avant Labs and talked to Prince about starting it immediately after S1+, so I think I am okay. I am only going to run it for 2 weeks or maybe 3 at the most and then do my PCT. Thanks for the concern though, bro.

Stats!
23 years old, 5'11.5", 206 lbs., ~8% bodyfat

380/455/655 bench/squat/deadlift (current)
405/495/675 bench/squat/deadlift (goals)

The M.J.H. Chronicles

PreMier

From what I have read, a 2weeks cycle isnt the best. People show much better results from a 4 week. I also read the posts from Prince, and he said do whatever you want. But he is running it for 4 and also stacking it. I just want you to get the best possible gains, thats all.

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

M.J.H.

PreMier- Yeah I have read the same man, that's why I am going to most likely extend it to 3 weeks. In between 2 and 4 weeks. We'll see what happens man. I mean if I am not seeing results at all after a week and a half or so, I will most definitely will keep everything posted. Thanks for the post man.

Stats!
23 years old, 5'11.5", 206 lbs., ~8% bodyfat

380/455/655 bench/squat/deadlift (current)
405/495/675 bench/squat/deadlift (goals)

The M.J.H. Chronicles

GRIFF

Nice work bro, lookin real good, 635 for one is beastly. Somethings definitely gotta be working for you.

JGRIFF'S Road to Rock-Diesel

"Forgiveness is between them and God. It's my job to arrange the meeting..."

Bench: 305 Squat: 345 Dead: 465

ncgirl21

Everything looks great in here Do you like your new method of training better than the old one? The ice cream sounds good- hope you enjoyed it!! Keep up the awesome work hun

http://stephlg.proboards44.com/index.cgi#general

atherjen

holy smokes!! nice workout yestarday!! glad your loving those ATF squats too! nice work on them!

what did I say about milk(calcium) and the ZMA mister??? hunh??

hmmm the belts are that much for dips? and thats american. I gotta do some shopping!

" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed."

NPC Southern Classic, June 3rd
NPC Cajun Classic, June 10th
NPC Mississippi State July 22nd