Thread: MonStar's Journal: Back to the Basics!

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.

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.

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

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

Good start Mike!

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

Good luck Mike! AGAIN!

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.

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.

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.

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!!

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.............

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

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.

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.