Thread: MonStar's Journal: Ripped to Shreds

SF: You bring up a great point bro. I was hoping someone would bring this up. Basically because on a ketogenic style diet your ONLY real place for energy is fats. I mean you're not going to fuel you workouts with your protein intake, and your carbs are kept damn near zero. So fats, regardless of whether they're saturated or unsaturated are your main source of fuel. But like you said, clogged arteries are clogged arteries no matter which way you put it. So I do need to be careful.

Jen: Yeah I know what you mean, Jen. Bacon, sausage, and things like that are just 100% permitted on the diet, so I try and take advantage as much as I can at first. No, I didn't have a chance to watch Oprah. Was it on low-carb diets?

Andrea: I am going to start eating more, that's for sure. I have just been busy lately.

9-2-2004

Legs

ATF Squats
2 sets of 5 with 315
2 sets of 7 with 285
1 set of 10 with 245

Nautilus Leg Extensions
3 sets of 10 with 250
1 set of 12 with 200

SLDL
3 sets of 5 with 405
1 set of 7 with 365

Nautilus Lying Curls
4 sets of 8 with 140

Seated Calf Raises
5 sets of 15 with 225

Nautilus Crunches
2 sets of 15 with 160
2 sets of 12 with 180

Good workout today I think. Energy levels were GONE! I am not too worried about it though because tomorrow I am most likely going to refeed. I am not sure if I am going to refeed all day long or just do a night binge-style refeed. Started off with ATF squats, not too bad at all. Hit up 5 sets. The first 2 sets of 5 with 315 knocked me on my a*s. Moved onto some leg extensions, and then some SLDL. Those SLDL really killed me. With 365 I was totally wiped out. Afterwards some lying leg curls and some calf raises, and then some abs. I called it a day. I was drained.

Workout today lasted 1 hour and 10 minutes, basically because I was talking to a few guys and couldn't get away, lol. Ended up with a total of 26 sets.

Diet:
- scrambled eggs + cheese, bacon
- V-12 preworkout
- whey protein postworkout
- ?

Sleep: 7.5 hours.

Weight: 223.5 lbs. Down a half pound from yesterday. Not bad at all. Need to keep my fluids up today. That's for sure.

Day 14 today of 6-OXO, 2 capsules 2x per day.

OMG- your weight dropped 10 lbs in one day!!!! See there- nothing to get worked up about!!!

If you are doing a ketogenic diet, wouldn't it be smart to cut down the volume?

Jen: Yeah I know what you mean, Jen. Bacon, sausage, and things like that are just 100% permitted on the diet, so I try and take advantage as much as I can at first. No, I didn't have a chance to watch Oprah. Was it on low-carb diets?

Andrea: I am going to start eating more, that's for sure. I have just been busy lately.

Take advantage? theres NO advantage to eating artery clogging, bad fats. No matter what damn diet your on!! smarten up!! tisk tisk
Oprah did an entire show on the human organs, healthy vs. unhealthy.. REAL organs on the show, the doctor talked about what happens to cause them to go downhill, your health, preventive issues, etc.
btw, if you have time to eat everything else that you are then you have time to chomp down on a few vegetables. no excuses.

Listen to Jen, Mike! I have seen that particular Oprah show, and it's amazing what can happen to a person if they don't take care of themselves on the inside. So, those bacon and sausages should be replaced with LOTS of veggies...when you're green you're clean!

Originally Posted by atherjen

Take advantage? theres NO advantage to eating artery clogging, bad fats. No matter what damn diet your on!! smarten up!! tisk tisk
Oprah did an entire show on the human organs, healthy vs. unhealthy.. REAL organs on the show, the doctor talked about what happens to cause them to go downhill, your health, preventive issues, etc.
btw, if you have time to eat everything else that you are then you have time to chomp down on a few vegetables. no excuses.

That's it. F*ck this low-carb stuff. I am done with it. I know that the last thing you want is another journal. But the reason that I am so into working out and obsessing about food, etc. Is because I want to be HEALTHY! If I am clogging my arteries and raising my cholesterol that's defeating the purpose of working out, etc. Thanks for bringing this to my attention Jen. No more low-carb for me, ever.

NOOOOOOO surely you're not starting another journal now?!

Sorry.

Give me nine weeks. And a promise you'll stick with me nine weeks. And I'll have you ripped to shreds and feeling the way you want to feel. But I demand a promise of nine weeks. Think it over. I don't need an answer today or tomorrow or ever, if you choose. I'm making you an offer. If you're interested, I only want a promise in return.

Originally Posted by Saturday Fever

Give me nine weeks. And a promise you'll stick with me nine weeks. And I'll have you ripped to shreds and feeling the way you want to feel. But I demand a promise of nine weeks. Think it over. I don't need an answer today or tomorrow or ever, if you choose. I'm making you an offer. If you're interested, I only want a promise in return.

Hey Monstar, I'd say listen to the man (SF). I have read what he does and let me tell you, this guy knows what he's talking about. I know I don't have to give an endorsement SF, but I have been reading what you do for people and those who want to get big and Monstar is the perfect candidate. Monstar, give the guy 9 weeks. That's not even 3 months, hell barely two months...But you need to be patient and stick with it...

Originally Posted by MonStar

That's it. F*ck this low-carb stuff. I am done with it. I know that the last thing you want is another journal. But the reason that I am so into working out and obsessing about food, etc. Is because I want to be HEALTHY! If I am clogging my arteries and raising my cholesterol that's defeating the purpose of working out, etc. Thanks for bringing this to my attention Jen. No more low-carb for me, ever.

dear boy have I finally come across to you as making sense after all your countless attempts at low carbing it? wahoo.. but DO NOT start another damned journal. Life is about making mistakes and LEARNING and growing and moving on from them. Just continue on.
And Adams proposition is a strong one. Think of perhaps giving him a chance at helping? It surely would not hurt. Healthy is far more superior than risking degrading your health mister.


somewhat graphic but clips from the Oprah show earlier this week on inside the human body:
http://www.oprah.com/health/yourbody...nside_01.jhtml

go through EACH slide from start to finish and READ what the doctor has to say!!!!!

Give me nine weeks. And a promise you'll stick with me nine weeks. And I'll have you ripped to shreds and feeling the way you want to feel. But I demand a promise of nine weeks. Think it over. I don't need an answer today or tomorrow or ever, if you choose. I'm making you an offer. If you're interested, I only want a promise in return.

Check your PM's Adam. The next 9 weeks of my diet/training/sleep etc. is in your hands.

Not all LC things are bad. If you feel that eating primarily LC works for you- do it, but do it reasonably. Instead of all whole eggs, have egg whites w/1 yolk. Add onions/mushrooms/broccoli whatever you want and some FF cheese and make an omlet. If you like bacon- get turkey bacon. Buy turkey dogs if you like hot dogs, leaner cuts of beef for your burgers. They make light WW hamburger buns- you can even eat that. After you subtract the fiber the carbs aren't high. The main thing is to NOT binge and stick with it. So you ate sausage- fuck it, don't do it again for a while. No biggie!! Just pick right back up right now and start fresh now, not after a binge- don't let it get that far. And no need for another journal- I really like the name of this one. It's all trial and error, every part of life is trial and error. Good Luck Mike- I believe in you and I really think you can do this!!

Ripped Up Routine ala SF

What lifts you do is strictly up to you. Deads and squats will both count as legs, Pull Day will be your shortest.

Push
Warmup Lift: 18-24 reps (# of sets is up to you)
Main Lift: 10-20 reps
Accessory Lift: 20-24 reps
Accessory Lift: 10-20 reps (do this one in 2-3 sets MAX)
Cooloff Lift: 20-40 reps (sets of 10,12, or even 20)
Cooloff Lift: 20-40 reps (same idea)

Here's how I would structure this day:

Skulls: 4 sets of 6
Bench: 4 sets of 5
Pushdowns: 3 sets of 8
Side Laterals: 2 sets of 10
OH DB Press: 3 sets of 12
Pec Deck: 4 sets of 10

That's a rough example. I'm giving you reps to work in, how many sets will be up to you. More to follow:

Pull
Vertical Pull: 10-24 reps
Horizontal Pull: 8-15 reps
Biceps: 20-30 reps
Any Pull: 6-15 reps (go heavy)
Cooloff Lift/Abs: 20-40 reps (take your pick, extra back/bi or abs)

Legs
Warmup Lift: sets of 3 until you feel warmed up
Main Lift**
** for squats and deads, do sets of 2 at the most and go Westside
** for other lifts, do 24-30 reps
Accessory Lift: 20-24 reps
Accessory Lift: 10-20 reps (do this one in 2-3 sets MAX)
Cooloff Lift: 20-40 reps (sets of 10,12, or even 20)
Cooloff Lift: 20-40 reps (same idea)

OK, now the reasoning behind this madness!!!!!!

Basically, the diet I'm working on should leave you strong in the beginning and fade you out over time (and rather quickly, but without the whole ketogenic feel). So I want you to warmup and lift heavy and then gradually scale down the intensity as you feel it. The only lifts where you need to stay high reps are the cooloff lifts. They should be just that. The intensity will be enough to promote hypertrophy.

I'm going to stress variety, as usual. The idea of this routine is not to drop pounds, but to drop bodyfat. The scale might piss you off, but the mirror is going to be your friend again. I'll have diet posted soon. Should be a little bit of everything.

You see Monstar? I told you SF would come thru for you.
I have seen what he's done for others. I am not sure if you guys are doing westside, but is an interesting routine....Good job Mr. SF...

Push
Warmup Lift: 18-24 reps (# of sets is up to you)
Main Lift: 10-20 reps
Accessory Lift: 20-24 reps
Accessory Lift: 10-20 reps (do this one in 2-3 sets MAX)
Cooloff Lift: 20-40 reps (sets of 10,12, or even 20)
Cooloff Lift: 20-40 reps (same idea)

Okay man, let just give a rough idea of what to do here. Just so I know. A sample workout might look like this:

Cable Crossovers: 3 light sets of 8
Decline BB Presses: 8 heavy sets of 3
OH DB Presses: 4 heavy sets of 6
Skullcrushers: 2 heavy sets of 12
Pec-Deck Flyes: 3 sets of 15
DB Lateral Raises: 2 sets of 20

Pull
Vertical Pull: 10-24 reps
Horizontal Pull: 8-15 reps
Biceps: 20-30 reps
Any Pull: 6-15 reps (go heavy)
Cooloff Lift/Abs: 20-40 reps (take your pick, extra back/bi or abs)

Okay for this day maybe something like this:

CG Pulldowns: 6 heavy sets of 4
Bentover Rows: 6 heavy sets of 3
Alt. DB Curls: 3 sets of 10
Seated Cable Rows: 10 heavy sets of 1
Hammer Curls: 2 sets of 20

Why the curls and then back to rows though? After curls my biceps are going to be wasted, and trying to do rows after that is just going to be pointless, isn't it? I mean my biceps will be toast, and give out before my lats.

Legs
Warmup Lift: sets of 3 until you feel warmed up
Main Lift**
** for squats and deads, do sets of 2 at the most and go Westside
** for other lifts, do 24-30 reps
Accessory Lift: 20-24 reps
Accessory Lift: 10-20 reps (do this one in 2-3 sets MAX)
Cooloff Lift: 20-40 reps (sets of 10,12, or even 20)
Cooloff Lift: 20-40 reps (same idea)

Okay for this workout something like this?

Hypers: 4 light sets of 3
Deadlift: sets of 2 pyramidding up to my 2RM?
Leg Presses: 4 heavy sets of 6
Leg Ext.: 2 sets of 12
Lying Leg Curls: 3 sets of 15
Calf Raises: 2 sets of 20

How does that look? And if I don't do deadlift/squat as my main lift I'll just do 4 heavy sets of 6, or 6 heavy sets of 4, etc. But if I do deadlift/squat I should pyramid up Westside style in sets of 2, correct? Something like:

135 x 2
185 x 2
225 x 2
275 x 2
315 x 2
365 x 2
405 x 2
455 x 2 etc.

Correct?

YAY Im glad SF is helping again!

Great Mike! SF is awesome. I'll have to take notes here