M.J.H.

No more f*cking bullsh*t.

At this point I am really sick and tired of the rollercoaster training and dieting that has been going on in my life. I am not going to be f*cking around anymore from here on out. Lately I have been going out and drinking WAY too much, my diet has been f*cking pathetic, and I have just had my priorities all backwards. I really need to seriously get my sh*t together, for good.

All I think it takes is me getting into the habit of regular training, overall eating clean, etc. I just get into the habit of not training reguarly, and I end up f*cking everything up. I am going to go completely back to the basics in terms of my training and dieting, and supplements. I am looking to get in overall good shape, not just strength, size, etc.

Training
At this point I am going to follow the most basic split that you can possibly do IMO. It's the push/pull/legs split. I am going to be training 3 days on, one day off. On my rest day I am going to do cardio and abs. I am not going to do bodybuilding style cardio either, because like I said I am looking to get into overall phenomenal shape. So long distance running is what I am looking to do. So basically my training is going to be:

- Push
- Legs
- Pull
- Cardio/Abs

Going to keep my volume pretty moderate I guess, I am not really sure at this point. Going to play exactly what I do in the gym somewhat by ear. At this point I just want to get in the habit of doing a regular split, so I am not going to the gym without a clue anymore of what I am going to be training.

Diet
Going to keep things pretty damn simple. Sugars are going to be kept to a minimum. Saturated fat on the lower side. Calories moderate. Again, not trying to complicate things in my life at this point at all. Water intake high, alcohol consumption kept moderate, etc.

Supplements
Going to continue to take my basic supplements. Multi-vitamin/mineral, ephedrine preworkout, creatine, whey protein, etc. Nothing special really.

I am currently about 5 days into a prohormone (S1+, 1-test & 4-AD) cycle. So I am going to finish up the next 3 weeks on that, and then finish up 2 bottles of 6-OXO to restore my natural test levels.

Goals
At this point my goals are basically just to set more and more PR's, and to drop some flab. Fat-loss is VERY important to me at this point. Simply because summer is right around the corner, and I am really tired of being flabby in my midsection and love handles, etc. Need to tighten up some, soon.

Everyone please wish me luck! I am really trying to stop with the bullsh*t and dedicate myself to achieving my goals.

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

I'm all over you, you little punk, I've seen about 38 different journals from you with this new found dedication, so get after it. I know you have it in you, so do this shit!

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

atherjen

MIKE!!!! another journal?? why not have just used the other one?
I KNOW you have it in you to reach your goals.. time to buckle down mister!
Best of luck! and no more new journals!!

" 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

Monolith

Man, you make a new journal every couple weeks, and it always starts with "no more f*cking bullsh*t."

Just think about your body every time you go to grab a drink, or want to get some fast food. Imagine each bite adding a lb of fat to your arms or something.

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

M.J.H.

GRIFF- I know man, I know. I am going to get after it. Don't f*cking let me slack off this time around, seriously. Sleep is crucial, diet is crucial, etc. I am not going d*ck around. I want to really get in overall excellent shape. No more sugars and sweets, no more CRAP. Just really start to get into some really good habits. Thanks for the post man. BTW, no more journals!

Jen- Thanks Jen, and I agree completely that I am not going to have anymore journals this time around. That's it, from here on out I am going to stick it out with this one. I just can't be f*cking slacking off, that's all.

Monolith- Funny thing is I rarely eat or crave fast food, as hard as that is to believe. I just came home yesterday, I was hungover, I was tired, hungry, whatever. And I had a friggin' Easter basket full of jelly beans and choclate and all this crap. I couldn't help myself. Godd*mnit, I really should have just tossed the crap out. Whatever. Thanks for the post.

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

greekblondechic

Awww! Hi sweetie!!!!! I know you can do this!!!!! IM or PM me anytime!!!! We can stop the binging together.. I TOTALLY know what u mean about the rollercoaster thing!!!

Time to turn in our season passes to the theme park!!!

Saturday Fever

Yeah, why not just post this renewed dedication in ONE journal that's ongoing.

yay.

Cate

You can do this!!! I could drink a bottle of wine and eat a box of cereal everyday....you have to focus on your goals!!!

This is it...GO TIME

*********************************************
Getting married to my best friend June 11, 2004

To look my best on MY DAY

greekblondechic

Sometimes you feel you need a fresh clean slate.

Saturday Fever

Well, here's my only advice. Spend less time worrying about your life away from the gym and more time worrying abour time IN the gym.

yay.

M.J.H.

greekblondechic- Yeah I definitely need to stop this awful habit, that's for sure. It's not even so much binging, I don't really know what it is. I mean I ate a lot of crap yesterday but it's nothing compared to the way that I used to binge. I just need to get everything in order. No more sporadic workouts, no more sporadic eating habits, etc. I just need to get into a regular habit of training, etc.

SF- I know, I always do this and it's always so damn frustrating, because I have no idea why I do it to begin with. I really should keep it all in one journal, you're right. I just feel like I need to start over, and start from scratch, etc.

Cate- You're absolutely right, I need to focus on my goals. And stop with the lack of willpower etc. Going out and having a few drinks is one thing. But I never do that. I go out and go overboard, then dehydrate myself, feel like sh*t the next day, feel starving and dehydrated the next day, etc. Anyway, I am going to try and get into, and stay into a habit. I am actually somewhat glad that I am going to start doing cardio again. Because I want to be in overall great shape. Work on running a few miles on my rest day, etc.

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

myCATpowerlifts

lol...another one

its all good bro

just make sure you stick to it this time!!!!

I DONT WANNA SEE ANOTHER JOURNAL NEXT WEEK LOL

M.J.H.

myCATpowerlifts- Yeah man, another one, damnit. I didn't want this to happen and this is going to my last one man, trust me. No more f*cking around, seriously. Stay on my f*cking back as much as you remember to, because that's honestly what I need. Yeah I don't want to see another journal next week, or next month, or anytime in the next few months. Thanks for the post.

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, 4-12-2004

Diet:
- ham & cheese omlettte, sliced potatoes, apple
- 1/2 peanut butter sandwich
- Gatorade during workout, whey protein postworkout
- breaded chicken fingers, garden salad & tuna salad, garlic bread
- MRP + 2% milk, pineapple

Diet was pretty good today I think. Took in approximately 3,500 or a little more calories today. Not too too bad.

Sleep: 8.5 hours.

Weight: 223 lbs. I am thinking water retention, maybe a little fat gain, who knows. Diet sucked a fat one yesterday.

Went to the doctor today for my cough/cold/sore throat crap and I got an antibiotic and a decongestant. The doctor said that I have a pretty bad sinus infection, which is always great. He said that hopefully the antibiotic will knock it out in 3-4 days. We'll see what happens. I really hope it works because I am so friggin' tired of being sick.

Had a girl go on and on the other night about how "swole" I was, lol. I have never really been called that before so at first I was somewhat confused... But finally I realized what she was saying was a good thing, lol.

Push

Flat BB Presses
135x12, 185x10, 225x8, 275x4, 225x8

Flat DB Flyes
50x12, 60x10, 70x8, 60x15!

Arnold Presses
40x12, 50x10, 60x6, 40x12

Nautilus Lateral Raises
Dropset: 220x7, 190x6, 160x6, 130x6, 100x6

Skullcrushers
75x12, 95x10, 115x5

Cable Pressdowns
Dropset: 200x10, 160x7, 130x7, 100x10

Overall workout today was excellent. Good amount of volume in a pretty short time period I think. A total of 25 sets in less than an hour. No complaints at all. My bench in all honesty, was awful. I had a really sh*tty bunch of sets there today. Triceps were still a little stiff from a few days ago, and the strength was just not there. Stopped at 275x4 because I didn't feel like getting more pissed off, lol. DB flyes were pretty good. Hit 15 reps with the 16's, I am pretty sure that's a PR.

Arnold presses were done seated, and they were pretty intense. I really like Arnold presses they definitely do a good job at beating the hell out of my shoulders. I feel them in my side delts a bit more than I do regular seated DB presses. Dropset on the Nautilus lateral machine was in one word: PAINFUL. Very, very, very intense. Side delts were on f*cking fire. Pumped as hell though, and looked damn good in the mirror.

Skullcrusher strength wasn't all that great today. But I wasn't let down because I did a lot of pressing beforehand, so no big deal. 115 felt extremely heavy, oh well. Triceps were extremely extremely pumped today, especially after the dropset on pressdowns. That dropset too was friggin' intense.

Skipped S1+ yesterday, I am not sure why. Stupid move, I think. Whatever.

Started it back up again this morning. Looked unusually lean this morning considering how bad my diet was all yesterday. I think that this S1+ is really starting to kick in. Today at the gym even though my strength was honestly nothing spectacular my pumps were more intense than they have EVER been. My triceps felt like they were going to friggin' explode.

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

Pick one accessory lift per session, and go heavier weights/less reps. You will be happy with the results, I promise.

yay.

M.J.H.

SF- Can you clarify, please? I really not sure what you mean, sorry.

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 today, when you finished with your flat press. Pick one of the exercises you did afterwards and go super heavy for sets of singles, double or triples. Like 8-10 sets. You've seen me do something similar in my journal, I'm sure.

I think you'll be surprised at how they make the rest of your workout feel lighter, and even allow you some extra reps with the heavier sets.

yay.

GRIFF

I'm liking what I'm reading. I think this time around you're gonna stay with it. I'm gonna be making sure of it, I swear to god delaware isnt much of a drive if I really need to swing by and drop 240 on your ass . Once you start feelin better with the anti-bio's itll make a big difference.

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

M.J.H.

SF- Okay, okay. I see what you're saying now. Thanks for bringing this to my attention man, I appreciate it. I almost forgot about that style of sets/reps. So maybe something along these lines for my next push session:

Chest Compound Lift: pyramid up then down
Chest Accessory Lift: 6-10 sets of 1-4 reps
Shoulder Compound Lift: pyramid up then down
Shoulder Accessory Lift: 6-10 sets of 1-4 reps
Triceps Accessory Lift: 2-4 sets of 8-12 reps
Triceps Accessory Lift: 6-10 sets of 1-4 reps

Something along these lines SF? Thanks.

GRIFF- Yeah I know man, LOL. Yeah I really think that the antibiotics are going to make a big difference. Hopefully at least, we'll see what happens. So far I am not really noticing all that much of a difference. But its only been a few hours since the first dosage. This journal is gonna stick around, trust me.

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

Close. Only do one lift with that scheme. So more like this:

Chest Compound Lift: pyramid up then down
Chest Accessory Lift: 6-10 sets of 1-3 reps
Shoulder Compound Lift: normal
Shoulder Accessory Lift: normal
Triceps Accessory Lift: normal
Triceps Accessory Lift: normal

And you can mix it up. You could do a shoulder lift 2nd using the low rep scheme, or even a tricep lift, and then throw the secondary chest lift in later in the workout.

yay.

M.J.H.

SF- Wow, only one lift per workout with that scheme? Any reason? Just because its taxing on your CNS or what? So maybe one week do my chest accessory lift with the low rep/high set scheme, and the following week do a shoulder in that style, and then the following week my triceps exercise in that style?

BTW, shouldn't the exercise with the low rep scheme generally be a compound lift? I can't imagine doing 8 sets of 2 on DB flyes.

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

It's a CNS thing. Your brain will go into "WHAT THE HELL IS HE DOING???" mode. When you start your thid set (especially when you've done something like a shoulder press or skulls 2nd) the weight won't seem like as much. Your brain will be in panic mode and then recognize you've loaded a bar normally (aka, with weights you normally use) and you'll have a small burst of energy to burn out extra reps with.

yay.

M.J.H.

SF- Okay man, I think I understand what you're saying. I am pretty sure at least, lol. This is definitely an interesting principle that I am going to have a good time working into my training, again, thanks for bringing it to my attention. For my legs session tomorrow how does something like this look:

Box Squats/Hack Squats: normal (pyramid up then down)
SLDL: 8 sets of 2
Leg Extensions: normal
Lying Leg Curls: normal
Calf Raises: normal

And maybe the following leg session:

Deadlifts: normal
Box Squats: 10 sets of 1
Hyperextensions: normal
Leg Presses: normal
Calf Raises: normal

Something along those lines?

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

That's EXACTLY what I'm talking about.

And from a hypertrophy standpoint, by fooling your CNS, you'll be able to get those extra reps which means you'll have extra time without sacrificing tension. Something like we discussed via MSN last week.


p.s. can you tell I've been deep into Supertraining lately?

yay.

M.J.H.

SF- Okay, great, I am glad that I am not confused, lol. I really hope that this principle does good things from a hypertrophy standpoint. It's funny because I have never seen ANYONE except for you that trains this way at all. I can completely see what you're saying though about having extra time without sacrificing tension. And yeah, looks like you have been doing you're reading in Supertraining.

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