MonStar's Journal: Back to the Basics!

M.J.H. · 11-30-2004, 05:49 PM

BACK TO THE BASICS!

This is going to be exactly what my philosophy is for the next part of my training, no f*cking joke. I am so sick of trying all this random crap anymore, everytime a program comes along that looks halfway decent I decide to give it a shot. It's getting f*cking out of control, as you guys know.

I am going to be going back to the basics in every aspect of my training, diet, and everything else. I am going to try and apply the K.I.S.S. principle as much as possible (Keep It Simple Stupid). Keeping everything as simple and as basic as possible. And not getting caught up in fad diets and training programs.

My training in a nutshell is going to be for the most part sporatic and basically just instinctive. I am not going to be following a specific split because with work and whatever else in my life usually that's not possible. So I am going to be splitting my bodyparts up into chest/back/shoulders/arms/legs.

The biggest change in my training is that I am going to be focusing 100% now on form/ROM, and not as much on the weight that I am using. At this point I have started to go way too heavy, and let my form slack off big time. I need to start using textbook form and ROM and not let it slip no matter what.

In terms of my diet I always have a problem with this, so I am only going to try and avoid empty calories. That's going to be my biggest goal, since it's hard as most of you know for me to stick to a really strict diet. So calories from sugar and calories from alcohol are going to be avoided at all costs. Hopefully this won't be too much of a problem.

Wish my luck guys! Comments/support/feedback welcome.

M.J.H. · 11-30-2004, 05:54 PM

Monday; 11-29-2004

Training:

Nice workout, I am glad to be back into training regular style again, and eating regular like I was before. I am just going to do some moderate volume---nothing too crazy. Focus strictly on my form and ROM, and muscle contractions.

Seated BTN Presses
45 x 12
95 x 12
135 x 10
165 x 6

Arnold Presses
70's x 8
60's x 10

Upright Rows
115 x 12
115 x 12

Nautilus Lateral Raises
200 x 10
230 x 5

DB Front Raises
40's x 10
50's x 7

Shoulders got beat up pretty good here today. They were exhausted after my workout. Ended up with 12 total sets for my shoulders/traps. Like I said some moderate volume, nothing too much.

Diet:

Preworkout: 1 scoop of Swole, banana
Postworkout: whey protein + 1% milk
Meal 2: 1/2 turkey & cheese sandwich
Meal 3: chicken quesadillas
Meal 4: pineapple
Meal 5: chicken + pasta alfredo
Meal 6: turkey & cheese pita, 1 glass of wine
Meal 7: cottage cheese + mandarin oranges
Meal 8: peanut butter

Sleep: 5.5 hours.

M.J.H. · 11-30-2004, 05:54 PM

Tuesday; 11-30-2004

Training:

Good workout today I think, really hit my arms pretty hard. Biceps and triceps were completely pumped after this session today. No complaints at all, that's for sure. Lower volume, great form and ROM.

Skullcrushers
75 x 12
95 x 10
120 x 8

Standing BB Curls
75 x 12
95 x 10
115 x 7

Seated French Presses
105 x 12
125 x 6

Incline Hammer Curls
50's x 8
50's x 6

One-Arm Cable Pressdowns
100 x 12
120 x 7

Concentration Curls
35's x 12
45's x 6

Like I said I am going to be going lighter on all of my exercises, focusing on my muscle contractions and my form/ROM. Lately I have been focusing on the weight that I am using way too much. Flaring my elbows like crazy on skullcrushers, using momentum too much on curls, etc.

Diet:

Meal 1: 1% cottage cheese + mandarin oranges
Meal 2: tuna salad sandwich
Preworkout: 1 scoop of Swole
Postworkout: whey protein + 1% milk
Meal 4: egg salad sandwich
Meal 5: brocoli + cheese
Meal 6: 2 low-fat chicken cordon bleu chicken breasts
Meal 7: peanut butter
Meal 8: 1% cottage cheese + peaches

Sleep: 9 hours.

simbh · 11-30-2004, 06:12 PM

Good luck big guy ... Keep those basics going and not only youll done thoses arnold press with higher weights , but you just might become arnold

Cold Iron · 11-30-2004, 06:16 PM

I like following your journals b/c if i miss a day or 2, I dont have to scroll up and back pages to find where i had last read to. Instead i just look for the new journal and start on page 1 again.
j/p bro

I have a good feeling about this one.

GL

JerseyDevil · 11-30-2004, 06:45 PM

Good start Mike!

**Mudge** · 11-30-2004, 07:09 PM

Nothing wrong with trying new programs man, thats why our routines evolve over years and years, and this is also why its a lifestyle not something you do for 2 years and you get huge and break records

I'm Trying · 11-30-2004, 07:13 PM

Good luck Mike! AGAIN!

soxmuscle · 11-30-2004, 08:16 PM

Mike -- goodluck, my freind. I would really be interested in getting some pictures if you could, just to see what you've gained or even if you've lost some from your time on HIT.

**CowPimp** · 12-01-2004, 12:40 AM

Quote:

Originally Posted by Arnie's left nu

I like following your journals b/c if i miss a day or 2, I dont have to scroll up and back pages to find where i had last read to. Instead i just look for the new journal and start on page 1 again.
j/p bro

I have a good feeling about this one.

GL

Haha!

Good luck Mike. I know you'll progress no matter what routine you do. You never lose your determination.

M.J.H. · 12-01-2004, 04:21 AM

simbh: Hey man, thanks for stopping by. Yeah we'll see how things go this time around. I am feeling really serious about going back to the basics. Because too often do I get too caught up in all these fad diets, and training programs.

Arnie's left nu: LOL, thanks bud, appreciate it.

JerseyDevil: Thanks man.

Mudge: Yeah I guess that's true, but there's a difference between periodically changing things up and keeping the same journal and regularly binging and using changing my program as an excuse.

I'm Trying: Thank you.

soxmuscle: No pictures anytime soon for me, for the simple reason that lately my binging has gotten the best of me. I am feeling flabbier than ever.

CowPimp: Thank you for the kind words, my friend. Really appreciate it.

ncgirl21 · 12-01-2004, 08:03 AM

Good Luck Mike

Just hang in there, any of the diets and training routines will work, you just have to follow through with one of them. Just don't beat yourself up!!

**dg806** · 12-01-2004, 08:15 AM

Quote:

Originally Posted by ncgirl21

Good Luck Mike

Just hang in there, any of the diets and training routines will work, you just have to follow through with one of them. Just don't beat yourself up!!

HOLY CRAP.................what an AV.

Sorry Mike.............

**Mudge** · 12-01-2004, 08:17 AM

Mike dude if you are flabby I wish I was Fat Albert

M.J.H. · 12-01-2004, 12:12 PM

Andrea: Hey there! Thanks so much for stopping by, nice to see your face again. I really like the new avatar by the way!

dg806: LOL.

Mudge: Haha, I don't know about that. I always feel flabby for some reason, I am not sure why.

M.J.H. · 12-01-2004, 12:12 PM

Wednesday; 12-1-2004

Training:

Good workout this morning I think, hit a quick back session before work today. Not much volume at all, again, really focusing on my form/ROM rather than that weight I am using. Still going heavy, just backing off some.

Support Rows
120 x 12
210 x 9
255 x 7

CG Cable Pulldowns
215 x 10
230 x 7

CG Cable Rows
260 x 11
290 x 6

Nautilus Pullovers
250 x 11
280 x 7

Like I said, a nice quick session today before work. Not too shabby I don't think. My lats took a beating for the most part. I really really like support rows, they're probably my favorite back exercise. I feel them more than any other exercise in my lats.

Diet:

Preworkout: 1 scoop of Swole, banana
Postworkout: whey protein + 1% milk
Meal 2: turkey & cheese sandwich
Meal 3: chicken noodle soup
Meal 4: 1/2 turkey & cheese sandwich
Meal 5: mixed nuts
Meal 6: ?

Sleep: 6 hours.

soxmuscle · 12-01-2004, 09:21 PM

If your so worried and frustrated about binging and stuff like that.. you don't have the drive to get your diet in order, and stop eating the fajitas and stuff like that?

11-30-2004, 05:49 PM	#1
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	MonStar's Journal: Back to the Basics! BACK TO THE BASICS! This is going to be exactly what my philosophy is for the next part of my training, no fcking joke. I am so sick of trying all this random crap anymore, everytime a program comes along that looks halfway decent I decide to give it a shot. It's getting fcking out of control, as you guys know. I am going to be going back to the basics in every aspect of my training, diet, and everything else. I am going to try and apply the K.I.S.S. principle as much as possible (Keep It Simple Stupid). Keeping everything as simple and as basic as possible. And not getting caught up in fad diets and training programs. My training in a nutshell is going to be for the most part sporatic and basically just instinctive. I am not going to be following a specific split because with work and whatever else in my life usually that's not possible. So I am going to be splitting my bodyparts up into chest/back/shoulders/arms/legs. The biggest change in my training is that I am going to be focusing 100% now on form/ROM, and not as much on the weight that I am using. At this point I have started to go way too heavy, and let my form slack off big time. I need to start using textbook form and ROM and not let it slip no matter what. In terms of my diet I always have a problem with this, so I am only going to try and avoid empty calories. That's going to be my biggest goal, since it's hard as most of you know for me to stick to a really strict diet. So calories from sugar and calories from alcohol are going to be avoided at all costs. Hopefully this won't be too much of a problem. Wish my luck guys! Comments/support/feedback welcome. Last edited by M.J.H. : 12-01-2004 at 05:02 PM.
	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

11-30-2004, 05:54 PM	#2
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Monday; 11-29-2004 Training: Nice workout, I am glad to be back into training regular style again, and eating regular like I was before. I am just going to do some moderate volume---nothing too crazy. Focus strictly on my form and ROM, and muscle contractions. Seated BTN Presses 45 x 12 95 x 12 135 x 10 165 x 6 Arnold Presses 70's x 8 60's x 10 Upright Rows 115 x 12 115 x 12 Nautilus Lateral Raises 200 x 10 230 x 5 DB Front Raises 40's x 10 50's x 7 Shoulders got beat up pretty good here today. They were exhausted after my workout. Ended up with 12 total sets for my shoulders/traps. Like I said some moderate volume, nothing too much. Diet: Preworkout: 1 scoop of Swole, banana Postworkout: whey protein + 1% milk Meal 2: 1/2 turkey & cheese sandwich Meal 3: chicken quesadillas Meal 4: pineapple Meal 5: chicken + pasta alfredo Meal 6: turkey & cheese pita, 1 glass of wine Meal 7: cottage cheese + mandarin oranges Meal 8: peanut butter Sleep: 5.5 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

11-30-2004, 05:54 PM	#3
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Tuesday; 11-30-2004 Training: Good workout today I think, really hit my arms pretty hard. Biceps and triceps were completely pumped after this session today. No complaints at all, that's for sure. Lower volume, great form and ROM. Skullcrushers 75 x 12 95 x 10 120 x 8 Standing BB Curls 75 x 12 95 x 10 115 x 7 Seated French Presses 105 x 12 125 x 6 Incline Hammer Curls 50's x 8 50's x 6 One-Arm Cable Pressdowns 100 x 12 120 x 7 Concentration Curls 35's x 12 45's x 6 Like I said I am going to be going lighter on all of my exercises, focusing on my muscle contractions and my form/ROM. Lately I have been focusing on the weight that I am using way too much. Flaring my elbows like crazy on skullcrushers, using momentum too much on curls, etc. Diet: Meal 1: 1% cottage cheese + mandarin oranges Meal 2: tuna salad sandwich Preworkout: 1 scoop of Swole Postworkout: whey protein + 1% milk Meal 4: egg salad sandwich Meal 5: brocoli + cheese Meal 6: 2 low-fat chicken cordon bleu chicken breasts Meal 7: peanut butter Meal 8: 1% cottage cheese + peaches Sleep: 9 hours. Last edited by M.J.H. : 12-01-2004 at 04:18 AM.
	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

11-30-2004, 06:12 PM	#4
simbh Simon Join Date: Nov 2004 Location: Greater Ottawa Region , Canada Posts: 986 Photos: 4	Good luck big guy ... Keep those basics going and not only youll done thoses arnold press with higher weights , but you just might become arnold
	When a goal is reached comes satisfaction . You're accomplished as a person when you surpass those goals .

11-30-2004, 07:09 PM	#7
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,074 Photos: 1	Nothing wrong with trying new programs man, thats why our routines evolve over years and years, and this is also why its a lifestyle not something you do for 2 years and you get huge and break records
	Kinesiology Vote @ Top 25 Deads Comp Bench Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks

11-30-2004, 06:16 PM	#5
Cold Iron High $ociety Join Date: Jul 2003 Location: ONtario Posts: 1,615	I like following your journals b/c if i miss a day or 2, I dont have to scroll up and back pages to find where i had last read to. Instead i just look for the new journal and start on page 1 again. j/p bro I have a good feeling about this one. GL

11-30-2004, 06:45 PM	#6
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,181	Good start Mike!

11-30-2004, 07:13 PM	#8
I'm Trying Senior Member Elite Member Join Date: Jan 2004 Posts: 1,574	Good luck Mike! AGAIN!
	The beatings will continue until morale improves!! Personal Goal: I WILL be playing "C" tournament ball next year!!! Training Moderator @softballfans My New Journal!!!! Age: 29 \| Height: 5'11.5" \| Weight: 198 lbs BF% ? Bests: Bench:? \| Squat: ? \| Deads: ? Goals: Bench: 235 \| Squat: 250 \| Deadlift: 300

11-30-2004, 08:16 PM	#9
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 8,548 Photos: 10	Mike -- goodluck, my freind. I would really be interested in getting some pictures if you could, just to see what you've gained or even if you've lost some from your time on HIT.
	Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches

12-01-2004, 04:21 AM	#11
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	simbh: Hey man, thanks for stopping by. Yeah we'll see how things go this time around. I am feeling really serious about going back to the basics. Because too often do I get too caught up in all these fad diets, and training programs. Arnie's left nu: LOL, thanks bud, appreciate it. JerseyDevil: Thanks man. Mudge: Yeah I guess that's true, but there's a difference between periodically changing things up and keeping the same journal and regularly binging and using changing my program as an excuse. I'm Trying: Thank you. soxmuscle: No pictures anytime soon for me, for the simple reason that lately my binging has gotten the best of me. I am feeling flabbier than ever. CowPimp: Thank you for the kind words, my friend. Really appreciate it.
	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

12-01-2004, 08:03 AM	#12
ncgirl21 Registered User Join Date: Dec 2003 Location: North Carolina Posts: 2,134	Good Luck Mike Just hang in there, any of the diets and training routines will work, you just have to follow through with one of them. Just don't beat yourself up!!
	http://stephlg.proboards44.com/index.cgi#general

12-01-2004, 08:17 AM	#14
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,074 Photos: 1	Mike dude if you are flabby I wish I was Fat Albert

12-01-2004, 12:12 PM	#15
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Andrea: Hey there! Thanks so much for stopping by, nice to see your face again. I really like the new avatar by the way! dg806: LOL. Mudge: Haha, I don't know about that. I always feel flabby for some reason, I am not sure why.
	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

12-01-2004, 12:12 PM	#16
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Wednesday; 12-1-2004 Training: Good workout this morning I think, hit a quick back session before work today. Not much volume at all, again, really focusing on my form/ROM rather than that weight I am using. Still going heavy, just backing off some. Support Rows 120 x 12 210 x 9 255 x 7 CG Cable Pulldowns 215 x 10 230 x 7 CG Cable Rows 260 x 11 290 x 6 Nautilus Pullovers 250 x 11 280 x 7 Like I said, a nice quick session today before work. Not too shabby I don't think. My lats took a beating for the most part. I really really like support rows, they're probably my favorite back exercise. I feel them more than any other exercise in my lats. Diet: Preworkout: 1 scoop of Swole, banana Postworkout: whey protein + 1% milk Meal 2: turkey & cheese sandwich Meal 3: chicken noodle soup Meal 4: 1/2 turkey & cheese sandwich Meal 5: mixed nuts Meal 6: ? Sleep: 6 hours. Last edited by M.J.H. : 12-01-2004 at 06:31 PM.
	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

12-01-2004, 09:21 PM	#17
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 8,548 Photos: 10	If your so worried and frustrated about binging and stuff like that.. you don't have the drive to get your diet in order, and stop eating the fajitas and stuff like that?
	Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches

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