M.J.H.

Andrea: Hey thanks for stopping by, I really appreciate it.

SF: Hmm, I'll have to think about the bands. I really never liked them to be honest. I have seen guys in the gym using them before and they were always such a pain in the a*s to get set up, and the movement to me was so awkward whenever I tried them. I don't we'll see what happens. Thanks for the suggestion 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

atherjen

OOooo get some bands! Ive been looking to order some!


you best be happy now too!

" 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

M.J.H.

Jen: Thanks so much for fixing that for me. I am not sure yet about bands. I mean I honestly would rather train without them until I absolutely need them. I have tried them in the past and didn't care for them at all.

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.

Lower Body 2 (deadlift)

Speed Deadlifts:
365x2, 365x2, 365x2, 365x2, 365x2, 365x2, 365x2, 365x2

Rack Pulls: (bar set just below knees)
135x3, 225x3, 315x2, 405x1, 495x1, 585x1, 635x1!, 675x0, 655x0

Nautilus Lying Leg Curls:
180x6, 180x6, 180x6, 180x6, 180x6, 180x6

Close-Grip Cable Pulldowns:
215x5, 215x5, 215x5, 215x5, 215x5

Pretty good workout today I think. I don't know, honestly my intensity level could have been a notch higher. Whatever. I am somewhat frustrated with my workout today but I guess you win some and you lose some. Started off with 8 sets of 2 in speed deadlifts. And then some conventional rack pulls. Hit 635 from just below my knees. Lockout was pretty strong. Couldn't budge 675, damnit. Moved 655 a few inches, but couldn't lock it out. F*ck.

Lying leg curls were pretty good. Instead of 6 sets of 4 I acidentally did 6 sets of 6, lol. Oh well. Finished up with some CG pulldowns, pretty good lat contractions I think. Overall workout was okay. Nothing to brag about.

Diet:
- MRP + 1% milk
- Gatorade during workout, whey protein postworkout
- 1/2 turkey & cheese sandwich, banana
- 3 pieces BBQ chicken
- Trioplex bar, Lean Body bar
- yogurt drink
- tuna & cheese sub, pear
- 1/2 peanut butter sandwich

Overall honestly today I think my diet was pretty decent. I ate 2 protein bars which had a little sugar in them, but nothing too bad. Was very busy at work running around so I really honestly did not have that much time to worry about being hungry, etc.

Sleep: 7.5 hours.

Weight: 224 lbs. Down a few pounds.

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

Welcome.
hmmm well Im still going to get them and give them a whirl. Going to get some chains too. .. but I need to figure a way to get them across the boarder without murderous shipping(95american at elitefts).

Great workout today!! hell I wish I could even dead what your SPEED pull!
nice strength on those reack pulls too!

" 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

Rocco32

Yeah, your speed pull is 65lbs more than my max Racked dead using straps Great w/o. How long do you rest between the speed pulls?

I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

Saturday Fever

Don't worry about chains unless you workout at home. Talk about a bitch to get from here to there if you haul them to a gym. Nevermind the absolutely hideous looks you get from the staff. Bands, on the other hand, are excellent.

Bands are so great for increasing strength. The tension increases throughout the lift obviously, but now picture the extra resistance during the negative. Those bands want to pull that bar through your chest, or through the floor, etc. It's a huge fight from start to finish. And the end result is nothing but positive.

Plus, you can use bands for so many accessory lifts. Loop a band over the power rack, grab each end and do tricep pushdowns.

Douyble the band up and grab either end and lay on the floor on your back. Pull the band apart until your elbows hit the ground, then extend your arms until the band is stretched across your chest.

Anchor the bands under the bottom of the hyperextension station and hold the other end in your hands or wrap around the bar if you do hypers zercher-style. Your lower back strength will EXPLODE.

yay.

AnnaDTX

hey babe! Glad to see you have another journal suits your needs! Good luck and post more pics k!


more pics, more pics!!!

M.J.H.

Jen: I'll let you be the guinea pig on this one and see what you think of bands, and then maybe I'll consider ordering them. I really would rather stay completely free of bands and chains and deadlifting and benching suits, etc. For whatever reason I prefer to do everything completely raw. Even though bands are still considered raw, its just something I do not want to resort to unless I have to.

rock: Wow man, between speed pulls? Not long at all. Maybe 60 seconds. Just because I only use 60% of my deadlift 1RM. So the weight never feels heavy at all, I am mainly focusing on bar speed.

SF: You make bands sound so great, I am just not at the point where I am ready to take that step---don't ask me why. I know that it sounds kind of stupid. We'll see what happens. I want to see how much I can pull before I resort to bands, etc. I really really want to hit a 7-plate per side deadlift. I would love to hit that by the end of summer. Damn would that be friggin' awesome. I really need to work on my lockout strength. With the bar lower than knee level I should honestly be able to pull more than 635, even if it is conventional. Whatever, I am going to work on increasing my lockout strength the next few deadlift sessions.

BTW, SF, tomorrow for my Upper2 session I am probably due to my work schedule going to train in my basement. Which means my first exercise (due to my equipment) is probably going to be 3 sets of 20 on flat DB presses. I have been meaning to ask you, what purpose does 3 sets of 20 serve? Thanks.

Anna: Hey there! I havn't heard from you in a while. How are things? Haha, I'll try to get some more pics up in the near future. We'll see what happens. My physique lately hasn't really changed enough to take any new pics, unfortunately. I am going to be starting back up on M1T though, so hopefully I'll start really gaining.

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

3 sets of 20 with the DBs will exhaust your shoulders real quick and make you do more of the ROM with your triceps. And stronger triceps = stronger lockout. That's the benefit and idea behind it.

Another thing you could do in your basement is grab some heavy DBs and do CAT and follow up with 1 or 2 shoulder lifts since that will hose your triceps.

yay.

M.J.H.

SF: Okay man, thanks for explaining. It actually makes perfect sense to be honest. What kind of exercise were you talking about to do CAT with? I am going to start with flat DB presses, 3 sets of 20. And then maybe a CAT exercise? Did you mean CAT with flat DB presses? Or CAT with a triceps lift? CAT with dips (ouch)? And then follow up with 2 shoulder exercises, since today's Upper2 session is more geared towards the strength off my chest. Thanks 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

M.J.H.

Upper Body 2

Flat DB Presses:
70x20, 70x20, 70x20

Dips:
+45x3, +90x3, +125x2, +150x1, +170x1, +205x1!, +220x0

One-Arm DB Extensions:
40x6, 40x6, 40x6

Seated DB Presses:
CAT: 40x20, 40x12, 40x10, 40x8, 40x8, 40x6, 40x6, 40x6, 40x5, 40x5, 40x5, 40x4, 40x5

DB Lateral Raises:
20x12, 20x12

Friggin' GREAT workout tonight in my basement, holy f*cking sh*t.

Started back up on M1T today, I am not sure that that had anything to do with my workout since I only have 5mg in my system, but I definitely kicked f*cking a*s today. Started off with 3 sets of 20 with the 70's. Not too bad at all. By the 3rd set I am just friggin' worn out. 20-rep sets are definitely tiring. Moved onto dips, wanted to go for a 1RM. Worked up to 205, which I hit for a single. Comes out roughly to a 430 lbs. dip. Not too shabby. Then I tried +220 which I honestly didn't think I got even close to---but after watching the video I took I am get about 3/4's of the way up, surprisingly. I have a video of +205 and +220 if anyone wants to see them. They're dark though, since my digital camera sucks with lighting.

Moved onto 3 sets of DB extensions, not much to say there. And then... my CAT with seated DB presses. OUCH. And when I say ouch, I mean holy sh*t, OUCH. Extremely intense sets of seated DB presses, with minimal rest periods between sets. Probably around 15-20 seconds on average. That's just a guess. I thought I was going to hit 100 reps in 6 sets, easy, with the f*cking 40's! Come to find out in 6 sets I was only up to 64 reps. I knew it was going to be a long haul to 100 reps. But I made it, lol, that's all that counts. Even if it did take 13 friggin' sets. Finished up with light lateral raises, delts were completely trashed.

Diet:
- turkey & cheese sandwich, banana
- turkey & cheese sandwich
- Metrx bar, Balance Gold bar
- 1/2 turkey & cheese sandwich
- MRP + 1% milk
- Gatorade during workout, whey protein postworkout
- breaded chicken, tuna + garden salad, low-carb popsicle

Diet was fairly good today. Tried to keep my sugar intake pretty low. So overall honestly not too bad IMO.

Sleep: 8 hours.

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

shortstuff

That workout looks painful for sure!!! Nice job!!!!

Good things come to those who wait........

Rocco32

That looks like an awesome w/o. How long have you been lifting for? Those are amazing lb's to me!

I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

atherjen

Mikster did you send me the vid last nite?

Way to go on getting the 205!! I knew you had it in you!

I cant believe you did CAT for the db presses! madman

" 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

M.J.H.

shortstuff: LOL, that workout honestly was pretty painful. But usually they're tons of fun. CAT is just exrtreme, that's all. I absolutely love it though. Exhausts whatever bodypart I am doing more than any dropset, or anything of the sort.

rock: I have been lifting since I was 12, and now I am 20. Honestly the first few years though I had no clue what I was doing at all. But I was obsessed with it, lol. Read every Flex magazine that came out, etc. Started working out on a regular basis at 12, and never got away from it to this day for more than a few days. I think I went a week without training one time, and that almost killed me. I love it!

Jen: Sorry Jen I'll send you the +205 for 1 and +220 miss videos in a few minutes. I am going to send them both e-mail accounts. Anyway, yeah the CAT for seated DB presses was complete torture. I worked out late last night around 8:30 PM so I am curious to see what kind DOMS I am going to get today.

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.

Rest

Feel pretty good today. I can't say that I was dying for this rest day, but I know that I need it. 4 days straight of heavy training, especially with all of the 1-3RM's that I do, I think I need to take a day off. Working today from 10-4 and then I am heading to my brother's highschool graduation. Chest and triceps are hurting today. So far my shoulders somehow are not too sore.

Diet:
- MRP + 1% milk + banana
- turkey & cheese sandwich
- 1/2 turkey & cheese sandwich, mixed nuts, pineapple
- beef stew
- tuna sandwich
- whey protein + 1% milk
- chicken stir-fry, broccoli & cheese
- low-carb brownies, 2% milk

LOL, my last meal of the day was pretty much a pig-out feast. I made Atkin's fudge brownie mix or whatever---and damn was it friggin' tasty. Talk about some good sh*t. Ended up eating 3/4's of the entire pan of brownies, lol. It consisted of the mix, an egg, 1/3 cup of oil, and a 1/2 cup of 2% milk. So honestly I really don't think it was THAT bad. A lot of sugar alcohols that messed with my stomach though. In just the mix, without the added ingredients, the entire bag (which I ate about 3/4's of) was 800 calories, 72g of protein, 48g of sugar alcohols, 48g of fiber, and 6g of fat. Like I said, not all that bad. Nowhere near as bad as regular brownies, that's for sure.

Sleep: 6.5 hours. Should have slept more. Oh well.

---Today is my 2nd day of M1T, doing 5mg 2x per day for this first week. Then I am going to bump my dosage to 5mg 3x per day. Looking forward to some intense workouts and some solid gains on cycle.

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

sftwrngnr

Hey MonStar,
Awesome workout! Congrats on the 205... HOLY MOLY! I'll be watchin' your progress as you continue with M1T. Currently I'm not taking anything. I'm interested to see how your gains continue to progress. Thus far, I've been happy with my progress, but suspect that I'll need a little more "ooph" to get me to my goals. Did you take a blood test prior to starting so that you can monitor what (if any) impact it has on your liver, etc.?

I look forward to your continuing monster progress!

-Dan

"Dude... thats a lot-a weight... I mean yer like... what... 50??" Said to me by a 17 year old when I was doing deadlifts.
--------------------------------------
Current Stats:
Age: 39
Squat: 585 Bench: 265 (STILL Pathetic) Deadlift: 565 Weight: 218
Goals:
Interrupted due to accident !
Rehab journal:
Dan's rehab journal
Training journal:
Dan's westside training journal

atherjen

wanted to mention diet is looking improved and better! Keep it up!!!

rest is good everynow and then. save up for tomorrow. weird that your shoulders arent murdered!

" 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

M.J.H.

Dan: Hey, thanks for the post. My first M1T cycle went absolutely great. Workouts were more intense than ever, and I was setting new PR's all over the place. So I would definitely say that it's effective stuff. I'll keep posted what my gains are like this time around, without a doubt. I do not take blood tests, no. Also, your goals are extremely high man! It's nice that you're shooting high but going from 225 to 405 in bench? What kind of time frame are you thinking?

Jen: Thanks for the support. Yeah my diet lately seems to be better, for whatever reason. I am also surprised my shoulders are not killing 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

Monolith

Damn nice lifts, Mike!

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

M.J.H.

Monolith: Thanks so much for the support bro, means a lot.

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

Sapphire

Morning Mike!

How are you? Man oh man you are strong! That is some amazing bench!! I can't bench more than 75 pounds right now... but I am shooting for 120 pounds.

Sapphire
"Thank goodness that perfection is something I will never reach, which will keep me striving till the day I die" ...... GOPRO
http://www.ironmagazineforums.com/at...chmentid=17570
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BCC

Nice job on the dips Mike. Diet isn't looking too shabby either.

ncgirl21

Hey Mike !! Hope you had a good weekend. Diet is looking good and your workouts are awesome- (like always!! ) Have a good one!

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