MonStar's Journal: Experimenting

**M.J.H.** · 07-09-2004, 02:33 PM

Yes, I am experimenting. I am experimenting with a new way of training and going to be following a diet that's also somewhat of an experiment.

My last journal I was following NHE (Natural Horomonal Enhancement), and I was trying to gain strength. Unfortunately that's really not possible, while following a low-carb diet. To those who are unfamiliar with NHE please check out this website for information on the diet, and possible purchasing the book by Rob Faigin, excellent read:

www.extique.com

The diet in a nutshell in low-carb Atkin's style all the time, with periodic high-carb refeeds to stimulate insulin levels and replenish lost muscle and liver glycogen.

Anyway, after consulting with my excellent personal trainer, Saturday Fever (SF), he came up with an intensity cycling program that will help me maintain my strength while dieting down, and maybe adding a little size. Again this is basically an experiment in a sense. Still based on practical science, of course. I am going to layout the program very simply, and once SF puts his finishing touches on it I am going to have him post the reasoning and science behind it, here in my journal.

There are 3 cycles on this program, each lasting around 2 weeks. The 1st cycle is the 70-80% cycle, the 2nd cycle is the 80-90% cycle, and finally the 3rd cycle is the 90-100% cycle. Each cycle is going to basically be split up into 2 sections. The "Compound" and then the "Isolation" section. The compound part is going to be, surprise surprise, all compound exercises. The isolation part is all isolative exercises.

I wanted to note that there are going to be roughly 4 compound days followed by 5 isolative days in each cycle. Here is a rough layout of the split for each cycle:

- Compound Upper Body 1
- Compound Lower Body 1
- Compound Upper Body 2
- Compound Lower Body 2
- Isolation Upper Body 1
- Isolation Lower Body 1
- Isolation Upper Body 2
- Isolation Lower Body 2

Want to note that lats and biceps are trained on lower body day.

Now for the cycles:

70-80% Cycle
This is going to be the 1st cycle, and is going to approximately 70-80% of my 1RM on the exercises. It's going to be in the 3-6 rep range, with the optimal # of reps per exercise being 18, but anywhere between 12-24 is sufficient.

80-90% Cycle
This is the 2nd cycle, and going to be 80-90% of my 1RM on each of the exercises. The rep range for the exercises here is going to be 2-4, with the optimal # of reps per exercise being 15, but anywhere between 10-20 is sufficient.

90-100% Cycle
This is the 3rd and final cycle, and obviously going to be 90-100% of my 1RM for each of the exercises. The rep range here is going to be 1-2, with the optimal # of reps per exercise being 7, but anywhere between 4-10 will be sufficient.

After all 3 cycles I will test my 1RM on bench/squat/deadlift respectively, just to basically make sure that I have maintained my strength effectively, and maybe even gained a little strength, who knows? Like I said, this is somewhat of an experiment. I want to note that failure is recommended, in the intended rep range. And generally, the volume is going to be kept on the low side.

Feel free to post comments, questions, suggestions, etc.

**tucker01** · 07-09-2004, 02:38 PM

Damn you are the Journal Master

This is Like the sixth one in a month

Good luck

**ncgirl21** · 07-09-2004, 02:45 PM

So you didn't want to shrink 'eh??

LOL!!!

**atherjen** · 07-09-2004, 04:40 PM

you are a crazy man Mikster.

should I bother wishing you good luck again or do you just know now?

hehe

updated pics soon?

**camarosuper6** · 07-09-2004, 07:27 PM

I like the idea! Short intense workouts with each set lasting no more than 15-20 seconds of intense low rep range exercise is a great way to keep and even gain small amounts of mass while going slightly lower on the carbs. It allows you to use heavier weights, and not drain yourself as much. I wouldnt reduce carbs too much though, and I usually get around 400 grams of protein a day.

But it looks solid. I'll be following this

**M.J.H.** · 07-09-2004, 10:15 PM

IainDaniel: LOL, thanks man.

Andrea: I considered it, but it didn't have the same ring to it, lol. Thanks for stopping by.

Jen: I'll get new pics up sooner or later. As soon as I feel somewhat more comfortable about my % of bodyfat I'll get pics up. Who knows when that will be.

camarosuper6: Hey man, thanks for stopping by! Always great to see new faces here in my journal. Yeah low carbs is definitely tough, but refeeding every 3rd or 4th day really makes it a lot more tolerable. Trust me. Anyway, my workouts are going to be around 30 minutes or less for the most part. Really not too long at all. Anyway, thanks again for the post.

**M.J.H.** · 07-09-2004, 10:15 PM

7-9-2004

70-80% Cycle: Compound Upper Body 1

Incline BB Presses:

275 x 3
225 x 6
225 x 5
225 x 5

Flat DB Presses:

120's x 6
120's x 5
120's x 5

Arnold Presses:

60's x 6
70's x 4
70's x 4
70's x 4
75's x 3!

Good workout today, definitely. Took it easy in the gym in terms of how I walked around, etc. Rested a little longer between each set, etc. But really went balls the wall on each set. My strength is honestly dissapointing anymore. But my goal is fat loss. And my strength is not what I am concerned with right now at all. So it's all good. Incline strength is sh*tty, but it's always been sh*tty to be honest.

After inclines I hit some flat DB presses where my strength really was not too shabby, honestly. Hit the 120's for 6 which isn't bad going on no carbs. Moved onto some seated Arnold presses, worked up to the 75's for 3, nice. Good workout overall.

Diet:
- 3 scrambled eggs + cheese, 3 pieces of bacon
- whey protein postworkout
- low-carb bar
- pork rinds
- 2 cans of tuna + mayo
- low-carb ice-cream

Diet wasn't too bad at all. Typical low-carb crap, nothing special really. Going to most likely be refeeding every 4th day for a while. Until I drop some flab.

Sleep: 7.5 hours.

Weight: 230 lbs.

Weight is up like crazy. Feel fat as f*ck. Damnit.

Waist today, at my naval, measured 39.5 inches.

Absolutely sickening, I am so f*cking frustrated with my % of bodyfat. I need to really focus on dropping some serious flab.

**M.J.H.** · 07-10-2004, 02:19 PM

7-10-2004

70-80% Cycle: Compound Lower Body 1

Conventional Deadlifts:

585 x 1
500 x 4
500 x 3
475 x 5

Underhand Cable Pulldowns:

260 x 4
260 x 4
275 x 3!
245 x 5
245 x 4

Hack Squats:

520 x 6
610 x 3
610 x 3
570 x 5

Pretty good workout today, no complaints really. I don't have any f*cking idea what give me the idea that I was going to pull 585 for a triple. Not sure what the f*ck was going through my stupid a*s head, lol. Almost completely the 2nd rep but couldn't lock it out, and gave up. Whatever. The rep range for the 70-80% cycle is 12-24 so I went short on deadlifts, because they're so damn exhausting. Moved onto some HEAVY pulldowns, great sets there, really beat up my lats. Almost the entire stack for reps. Not bad, for pulldowns. Finished up with some heavy hack squats. Overall workout was good I think.

Diet:
- pork rinds
- fried steak + cheese + mayo
- Isopure shake postworkout
- bacon cheeseburger + mayo, ceasar salad, low-carb sundae
- tuna + mayo, low-carb choclate milk

Diet was pretty good today I think, I went to Friendly's and got a low-carb sundae which was absolutely awesome. Had around 11g of carbs, but I split it with my brother, so it came out to around 5g. Not bad.

Sleep: 8.5 hours.

Weight: 221.5 lbs. Woah, holy sh*t, must have dropped some water weight from yesterday. Dropped 8.5 lbs. in one godd*mn day. Ouch.

**PreMier** · 07-10-2004, 03:51 PM

Sheep*

**P-funk** · 07-10-2004, 07:02 PM

Originally Posted by MonStar

PreMier: WTF?

he put the asteric mark (*) in after the word sheep I think becasue you used to it bleep out the word shit. So he was censoring you saying "holy sheep".....I think.

Why pulldowns on lower body day?

**M.J.H.** · 07-10-2004, 10:37 PM

PreMier: I have no idea what you're talking about.

P-funk: Hey man, thanks for stopping by. I am not sure what PreMier is talking about, it doesn't really matter. Anyway, on my lower body day I actually train my lats. Its lats/biceps and legs. Then upper body is chest/shoulders/triceps. Going to be refeeding every 4th day for a while. Until I get my weight and bodyfat % more under control.

**M.J.H.** · 07-11-2004, 07:04 PM

7-11-2004

Rest

Took a rest day today. Feeling pretty good lately. I really like this low-volume program a lot. It's really really great in terms of workout intensity, and not being extremely sore while on low carbs, etc. So far I am loving everything about this program.

Diet:
- steak, 3 scrambled eggs + cheese
- bacon cheeseburger + mayo, ceasar salad
- Isopure shake, pork rinds + french onion dip
- low-carb choclate milk
- low-carb BLT, low-carb ice-cream

Diet wasn't too bad today at all. And tomorrow is my refeed! That's definitely going to be a lot of fun, that's for sure. I am really looking forward to stuffing my face, lol.

Sleep: 7 hours.

Weight: 222 lbs. Up a half pound from yesterday. No big deal. That could be water weight, whatever.

**OrbitalChime** · 07-11-2004, 07:32 PM

Looking good, I've never trained for strenght specifically yet, but when i do ill know whos journal to get ideas from

**M.J.H.** · 07-12-2004, 09:38 AM

OrbitalChime: Hey man, thanks for stopping by, really appreciate it. Yeah I am going to see what happens. This program so far I LOVE, it's lower volume, really really enjoyable IMO.

**Nate** · 07-12-2004, 03:41 PM

Monstar,

I always enjoy reading your journals, as my goals are typically the same as yours. I try to maintain my weight while increasing my strength. I've managed to do this efficiently, but my squat has suffered greatly. I'm similar to you because I can pull like a motherfucker but my squat lacks behind. It's strange; most people I talk to think it should be the opposite. What have you done in the past to increase your squat?

Keep up the hard work, brotha.

**M.J.H.** · 07-12-2004, 03:42 PM

Nate: Hey man, thanks for stopping by. Nice to see a new face here in my journal. My squat has honestly always been a b*tch bro. It's just a pain in my friggin' a*s, that's all. I don't feel NEARLY as strong in squats as I do deadlifting. I mean there is absolutely no comparison at all. I wish I could squat a lot closer to my deadlift, but whatever. Do you have a journal here at IM?

**PreMier** · 07-12-2004, 03:43 PM

Originally Posted by MonStar

PreMier: I have no idea what you're talking about.

P-funk: Hey man, thanks for stopping by. I am not sure what PreMier is talking about, it doesn't really matter. Anyway, on my lower body day I actually train my lats. Its lats/biceps and legs. Then upper body is chest/shoulders/triceps. Going to be refeeding every 4th day for a while. Until I get my weight and bodyfat % more under control.

Just saying that I will follow along yet again

Like a sheep lol

**M.J.H.** · 07-12-2004, 03:44 PM

PreMier: Okay okay man, now I understand.

**M.J.H.** · 07-12-2004, 03:44 PM

7-12-2004

70-80% Cycle: Compound Upper Body 2

Decline BB Presses:

295 x 6
295 x 6
315 x 3
315 x 3

Incline DB Presses:

100's x 6
110's x 6
120's x 3!
120's x 3
100's x 6

Upright Rows:

175 x 4
195 x 3!
155 x 6
165 x 6

Great, great, great workout today!

Considering that this is my 4th day of low carbs I am extremely pleased with my workout today. My intensity was friggin' awesome. My strength was good, too. Everything was really superb. Started off with decline BB presses, hit 315 for 2 sets of 3. Not bad for being on no carbs at all. Then some incline presses, which were GREAT! My inclines have always been weak and throwing around the heaviest DB's in the gym was an awesome feeling. Finished up with some upright rows, hit 195 for a triple, nice sets overall. Really pleased with my overall workout.

Diet:
- low-carb BLT, low-carb choclate milk
- whey protein postworkout

Refeed:
- frosted mini-wheats + skim milk
- low-fat pretzels
- fat-free chips
- fat-free ice-cream
- soda, juice
- candy corn, peach candy, runts
- spaghetti + tomato sauce

Honestly tonight my refeed was not that long, and not that intense. The main reason being that I really honestly do not need an extreme binge to satisfy my need to refeed. I mean I am just going to take a couple hours every couple of days and refeed for a few hours, just to take care of my cravings, etc.

Ate for about 3 hours. Then stopped for 2, then had some fat-free ice-cream and chips before bed, with some skim milk and choclate syrup.

Sleep: 8 hours.

Weight: 221 lbs. Not bad. Down a pound from yesterday. Going to gain some tonight from my refeed.

**Nate** · 07-12-2004, 03:47 PM

Originally Posted by MonStar

Nate: Hey man, thanks for stopping by. Nice to see a new face here in my journal. My squat has honestly always been a b*tch bro. It's just a pain in my friggin' a*s, that's all. I don't feel NEARLY as strong in squats as I do deadlifting. I mean there is absolutely no comparison at all. I wish I could squat a lot closer to my deadlift, but whatever. Do you have a journal here at IM?

I'm the same way. I feel like such a bitch everytime I step up to the squat rack.

I can pull 435 @ 160, but the most I've ever managed to squat is 265. I've tried everything...my buddy Joe, a trainer at my gym, has had me on the box, working with bands...you name it..nothing has worked. I'm thinking it's probably time to abandon my goals of staying lean...I need to eat more and be a bit more anabolic, I think. Fuck the summertime, lol.

And no, I don't...I have had one in the past but it's a bitch for me to keep up.

Maybe i'll think about starting up a new one.

**Saturday Fever** · 07-12-2004, 04:01 PM

Are you squatting with your posterior? I posted proper squatting technique in the training forum. Honestly, if done right, the squat and dead numbers will be almost identical.

Nice workout, man, but stop doing heavy sets last.

**Nate** · 07-12-2004, 04:06 PM

Originally Posted by Saturday Fever

Are you squatting with your posterior? I posted proper squatting technique in the training forum. Honestly, if done right, the squat and dead numbers will be almost identical.

Nice workout, man, but stop doing heavy sets last.

yep. i read that thread. it was a good read. honestly, i think it has something to do with my hip flexors. i'm honestly not sure. my hammys are strong, my quads are strong....and i can't squat for shit. it's like an anomaly.

**Saturday Fever** · 07-12-2004, 04:17 PM

It's always a work in progress. The very best thing you can do for yourself is get your squat work on video so you can critique yourself. It's also fairly evil to squat facing a mirror. Seeing yourself will screw you up.

**Nate** · 07-12-2004, 04:32 PM

Originally Posted by Saturday Fever

It's always a work in progress. The very best thing you can do for yourself is get your squat work on video so you can critique yourself. It's also fairly evil to squat facing a mirror. Seeing yourself will screw you up.

Hmm, well, I've got a digital so I'll take some video and upload it to see if you guys can help me out. Your comment about the mirror is interesting..I've never heard that. Maybe I'll try doing them facing away next time...

**P-funk** · 07-12-2004, 04:59 PM

Originally Posted by Nate

Hmm, well, I've got a digital so I'll take some video and upload it to see if you guys can help me out. Your comment about the mirror is interesting..I've never heard that. Maybe I'll try doing them facing away next time...

I hate the mirrors in gyms, especially when squatting because my clients keep looking down at their feet. I wouldn't do it facing away though because that means that you are going to have to rack the bar walking backwards instead of forward and the potential to pull a hammy walking backwards and trying to rack it like that is high. Just focus and don't look down.

**atherjen** · 07-12-2004, 07:14 PM

this low volume training is interesting.. especially ala dieting phase your doing now too. .. hmmmm your liking I assume eh?

nice db presses and upright rows, both PR's?

enjoy the refeed

<----you

**M.J.H.** · 07-12-2004, 11:09 PM

Nate: That's some great pulling man. You weigh 160 and can pull 435? Good work, bro. Is that pulling conventional or sumo? I think that you should definitley start a journal here at IM though man, I'll check it out regularly. And SF probably will, too. About your squatting technique, I have the same f*cking problem, it drives me insane. I hate it so much.

SF: Yeah I do always pyramid up in weight, I don't know why I have that problem. Half the time it's because I am really not sure how strong I am for 3 reps, etc. But I will try and focus on doing my heaviest sets first. We'll see what happens. I am not sure what exercises I am doing tomorrow. Maybe leg presses and some rows and pulldowns.

P-funk: Yeah, I usually like mirrors. But for squats I am not all that crazy about them at all. Oh well, I'll live, lol. I tried cleaning up my refeed somewhat tonight bro---but it's honestly really really tough for me. Because I look forwared to this refeed forever. And spaghetti with fat-free/low-fat tomato sauce just doesn't taste good to me, lol.

Jen: Hey there, thanks for stopping by.

Yeah this training I absolutely love. It's somewhat more of a bodybuilding routine, and I friggin' love the low-volume. It really makes me go balls to the wall on each and every set.

**Saturday Fever** · 07-13-2004, 01:05 AM

Bodybuilding. BAH! I prefer to think of it as "wait until Mike is ready to gain and go full-on powerlifting again."

**yellowmoomba** · 07-13-2004, 06:03 AM

Hey Monstar -

Nice lifts lately. How long are your workouts taking ??

**P-funk** · 07-13-2004, 10:06 AM

Originally Posted by Saturday Fever

Bodybuilding. BAH! I prefer to think of it as "wait until Mike is ready to gain and go full-on powerlifting again."

Yeah, F*ck bodybuilding.

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