MonStar's Journal: Another Walk On the Westside

M.J.H. · 01-17-2005, 01:08 PM

du510: Here man, underneath my workout I talked about what it is:

Quote:

JM presses, to those of you who do not know---are basically skullcrushers but taking the bar down to my neck instead of my forehead.

soxmuscle · 01-17-2005, 01:19 PM

Quote:

Originally Posted by MonStar

du510: Here man, underneath my workout I talked about what it is:

He's a Yankee fan, cut him some slack.

dj_diablo54 · 01-17-2005, 03:35 PM

What up Monstar The lifts are looking very impressive dawg keep up the good work. I am looking at this west side routine and looks pretty intense i will be checking you out to see how this goes for you.

Du · 01-17-2005, 03:44 PM

Quote:

Originally Posted by MonStar

du510: Here man, underneath my workout I talked about what it is:

Open mouth, insert foot.

Thanks boss.

Im notorious for skipping words.

Du · 01-17-2005, 03:44 PM

Quote:

Originally Posted by soxmuscle

He's a Yankee fan, cut him some slack.

Hey, Yanks in 3!

**CowPimp** · 01-17-2005, 11:21 PM

Quote:

Originally Posted by du510

Nice lookin lifts. What is a JM press?

http://www.joeskopec.com/joeskopecjm.mpg

soxmuscle · 01-17-2005, 11:35 PM

Quote:

Originally Posted by du510

Hey, Yanks in 3!

M.J.H. · 01-18-2005, 10:59 AM

soxmuscle: LOL.

dj_diablo: Yeah man, definitely stay tuned because my gains on Westside have always been excellent. Both times now that I have done the program. Sometimes you really need to keep changing up the exercises to prevent the workouts from getting redundant, but overall I would say the program is excellent.

du510: Not a problem at all bud.

CowPimp: Thanks for the video clip! Honestly, I am going to start doing them with a barbell. Yesterday I did them with a close-grip on an EZ-curl bar, and was lowering the bar down to my neck, and tucking my elbows, just like the guy in the video clip is doing.

M.J.H. · 01-18-2005, 10:59 AM

Tuesday; 1-18-2005

DE Squat/Deadlift (50 minutes, 27 sets)

Speed Deadlifts
8 sets of 2 with 315

CG Cable Rows
4 sets of 8 with 275

Good Mornings
4 sets of 4 with 225

Seated Alternating DB Curls
3 sets of 5 with the 55's

Nautilus Leg Extensions
3 sets of 10 with 260

Vertical Leg Raises
3 sets of 9

Stiff-Arm Cable Pullovers
2 sets of 10 with 140

Great workout today!

I was very impressed with how my workout turned out, honestly. For the simple reason that as soon as I got to the gym I felt like sh*t. I was tired, lethargic, and I didn't feel like training at all, quite frankly. After starting to do my speed deadlifts---my intensity level just shot up. The rest of my workout was great, lots of accessory work.

Diet:
- oatmeal + 1% milk + peanut butter
- 1 scoop of Swole preworkout
- whey protein + 1% milk postworkout
- mardarin orange grilled chicken salad
- low-fat turkey chili + crackers
- beef stew
- tuna salad + crackers
- coffee

Sleep: 7.5 hours.

**Mudge** · 01-18-2005, 12:06 PM

Wow dude, just a handfull of pounds under me

M.J.H. · 01-18-2005, 04:19 PM

Mudge: LOL, I am assuming that you're talking about my bodyweight? Yeah, it's gotten absolutely ridiculous. I almost hate the fact that I let myself get this way. But honestly, just being on Westside a couple of days now, I already feel like I have made some substantial progress from that point---where I was in those pics. I know it sounds crazy. I am going to post some progress pics again in a few weeks. I have been taking usnic acid now for about 5 days. 200mg when I wake up and 200mg before bed. Seems to be starting to kick in.

simbh · 01-18-2005, 08:34 PM

Keep it bro , you seem to be having fun on the westside

But please , don't start another journal !

BigDyl · 01-18-2005, 09:44 PM

Nice and consistent workouts. Don't worry about staring new journals--they are all like one extended journal put together.

I think I'm too tall for the support row machine. You seem to use it alot, so I tried using it, and once i got to 4 1/2 plates, my lower back helped my lats way too much while pulling it up.

M.J.H. · 01-19-2005, 09:00 AM

simbh: Hey man, yeah, Westside is a great program. I really like the fact that it's backed by proven science---makes me feel better about being on it. Rather than some program that I just came up with out of my a*s.

BigDyl: Thanks for stopping by bud, appreciate the support. My workouts have been pretty solid on this program so far. The support rows I know some guys aren't crazy about because of how they feel. Personally, I love how they feel. They hit my lats perfectly, with my sterum against the support pad. I am going to attach a pic of the apparatus that I use.

M.J.H. · 01-19-2005, 10:36 AM

Wednesday; 1-19-2005

Rest

Cardio
First thing this morning on an empty stomach I did 16 minutes of interval training on the treadmill. Alternated 1 minute of walking at 3.2 MPH with 1 minute of running at 8.2 MPH. On Saturday, my next rest day, I am going to aim for 18 minutes. In the same fashion, of course.

Diet:
- oatmeal + 1% milk + peanut butter
- tuna salad + crackers
- chicken noodle soup
- 1% cottage cheese + pineapple
- whole-wheat tuna sandwich

Sleep: 7 hours.

dianas05 · 01-19-2005, 07:12 PM

Hi Mike,

I don't think I've ever seen you post a cardio workout before. How do you feel by doing cardio? I know that for me it has to be involved for cardiovascular benefits. I like how I don't have to huff and puff when I run or do other breath oriented activities which require a good diaphragm support.

How are you feeling on your current program?

Cold Iron · 01-19-2005, 10:43 PM

Quote:

Originally Posted by MonStar

Wednesday; 1-19-2005

Rest

Cardio
First thing this morning on an empty stomach I did 16 minutes of interval training on the treadmill. Alternated 1 minute of walking at 3.2 MPH with 1 minute of running at 8.2 MPH. On Saturday, my next rest day, I am going to aim for 18 minutes. In the same fashion, of course.

those #'s are like mine for HIT....but 3.2 is too slow. Bump that shit up to keep your HR up. Im at 4 & 8 but I need to shorten my walking intervals

M.J.H. · 01-20-2005, 09:38 AM

Diana: Hey there! Thanks for stopping by, I appreciate you reading my journal. Yeah this is one of the few times that I have actually posted cardio here in my journal. I am a big hater of cardio, lol. I will almost do anything to avoid it. Even if that means training every single day. I am doing it on my rest days, so only around 3 times a week, at this point.

Cold Iron: Hey man, thanks for checking out my journal. Yeah I know I definitely need to really kickstart my HIIT. The only thing is I am in horrible cardiovascular shape right now. I used to do 20 minutes of 1 minute of 4.0 MPH and 1 minute of 8.0 MPH. But getting back into it I have to take it gradually at first. Going to work myself up to 4.0 MPH and 9.0 MPH hopefully. I guess we'll see what happens.

M.J.H. · 01-20-2005, 11:51 AM

Thursday; 1-20-2004

ME Bench (50 minutes, 24 sets)

Suspended Bench Presses (bar touching chest)
135x3
185x3
225x2
245x2
265x2
285x1
295x1
305x1
315x1
325x1
335x1
345x1

Tate Presses
4 sets of 6 with the 70's

Swiss Ball DB Presses
3 sets of 8 with the 90's

Skullcrushers
3 sets of 7 with 110

Nautilus Lateral Raises
2 sets of 10 with 200

Great workout today!

Really hit some huge PR's in suspended bench. The most that I can remember ever doing was 315, I believe, for a single. Hit 315 easy, and 325. Then hit 335, which was extremely extremely difficult. Came up extremely slow. Moved onto 345---wow, talk about having NO IDEA how I hit it. Got about halfway up, and just hit a major sticking point. The bar honestly didn't move for probably 3-4 seconds. Somehow, don't ask me how, I locked it out. Big, big, big PR today. The rest of my workout I was pretty wiped out.

BTW, if you don't know what suspended bench is, its basically bench pressing from the bottom position. Set the pins in the power rack so the bar was touching my chest, and pressed up from the bottom position.

Diet:
- oatmeal + 1% milk + peanut butter
- 1 scoop of Swole preworkout
- whey protein + 1% milk postworkout
- tuna salad + crackers
- coffee
- garden salad + vinegarette dressing, garlic dinner rolls + oil
- grilled honey chicken breast, whole-wheat balsamic pasta, broccoli, 2 glasses of wine

Since today was my 7th day now eating fairly clean, I decided to go to dinner with my girlfriend. Ended up at the Macaroni Grill, where I have never eaten before. I must say that I completely, completely loved the restaurant! I recommend it to anyone. I had some honey chicken dish there, with some wine and salad---and the bread was absolutely PHENOMENAL.

Sleep: 7 hours.

Weighed myself today, before my workout. Weighed in today at 232 lbs. I am going to weigh myself again next Thursday and hopefully I'll drop a few more pounds. My goal is to drop a few pounds each week.

soxmuscle · 01-20-2005, 01:12 PM

Hey Mike, I'd really be interested in reading some information on the Westside style of training. Thanks.

Cold Iron · 01-20-2005, 03:18 PM

Quote:

Originally Posted by soxmuscle

Hey Mike, I'd really be interested in reading some information on the Westside style of training. Thanks.

http://elitefts.com/
http://www.westside-barbell.com/

Cold Iron · 01-20-2005, 03:21 PM

Quote:

Originally Posted by MonStar

Cold Iron: Hey man, thanks for checking out my journal. Yeah I know I definitely need to really kickstart my HIIT. The only thing is I am in horrible cardiovascular shape right now. I used to do 20 minutes of 1 minute of 4.0 MPH and 1 minute of 8.0 MPH. But getting back into it I have to take it gradually at first. Going to work myself up to 4.0 MPH and 9.0 MPH hopefully. I guess we'll see what happens.

I changed my name.....used to be Arnie's Left Nu

but ya, Im slacking in the cardiovascular department as well

ihateschoolmt · 01-20-2005, 05:49 PM

What's a speed deadlift? Doing the reps as fast as you can?

M.J.H. · 01-20-2005, 07:36 PM

soxmuscle: Like Cold Iron said man, check out elitefts.com---that's where I learned most of my info. And from former IM member Saturday Fever. If you do a search for his username you'll find a lot of useful info.

Cold Iron: Oh okay, I thought the way that you talked sounded familiar. Any reason for the name change? I prefer 'Cold Iron' much much more than talking about Arnold's balls, lol.

BTW, hopefully I'll get in better cardiovascular shape as time passes. We'll see how things go.

ihateschoolmt: Speed lifts, also known as 'dynamic' lifts---are intended to increase bar speed. Basically just a Westside style technique that is used to improve the quickness of the lift. If you ever realize when you do a 1RM for a lift, it comes up extremely slow. The idea behind speed lifts is to increase that speed, I believe.

soxmuscle · 01-20-2005, 07:38 PM

What happened to Saturday Fever?

01-18-2005, 10:59 AM	#38
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	soxmuscle: LOL. dj_diablo: Yeah man, definitely stay tuned because my gains on Westside have always been excellent. Both times now that I have done the program. Sometimes you really need to keep changing up the exercises to prevent the workouts from getting redundant, but overall I would say the program is excellent. du510: Not a problem at all bud. CowPimp: Thanks for the video clip! Honestly, I am going to start doing them with a barbell. Yesterday I did them with a close-grip on an EZ-curl bar, and was lowering the bar down to my neck, and tucking my elbows, just like the guy in the video clip is doing.
	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

01-18-2005, 10:59 AM	#39
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Tuesday; 1-18-2005 DE Squat/Deadlift (50 minutes, 27 sets) Speed Deadlifts 8 sets of 2 with 315 CG Cable Rows 4 sets of 8 with 275 Good Mornings 4 sets of 4 with 225 Seated Alternating DB Curls 3 sets of 5 with the 55's Nautilus Leg Extensions 3 sets of 10 with 260 Vertical Leg Raises 3 sets of 9 Stiff-Arm Cable Pullovers 2 sets of 10 with 140 Great workout today! I was very impressed with how my workout turned out, honestly. For the simple reason that as soon as I got to the gym I felt like sht. I was tired, lethargic, and I didn't feel like training at all, quite frankly. After starting to do my speed deadlifts---my intensity level just shot up. The rest of my workout was great, lots of accessory work. Diet: - oatmeal + 1% milk + peanut butter - 1 scoop of Swole preworkout - whey protein + 1% milk postworkout - mardarin orange grilled chicken salad - low-fat turkey chili + crackers - beef stew - tuna salad + crackers - coffee Sleep: 7.5 hours. Last edited by M.J.H. : 01-18-2005 at 11:32 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

01-18-2005, 04:19 PM	#41
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Mudge: LOL, I am assuming that you're talking about my bodyweight? Yeah, it's gotten absolutely ridiculous. I almost hate the fact that I let myself get this way. But honestly, just being on Westside a couple of days now, I already feel like I have made some substantial progress from that point---where I was in those pics. I know it sounds crazy. I am going to post some progress pics again in a few weeks. I have been taking usnic acid now for about 5 days. 200mg when I wake up and 200mg before bed. Seems to be starting to kick in.
	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

01-18-2005, 08:34 PM	#42
simbh Simon Join Date: Nov 2004 Location: Greater Ottawa Region , Canada Posts: 986 Photos: 4	Keep it bro , you seem to be having fun on the westside But please , don't start another journal !
	When a goal is reached comes satisfaction . You're accomplished as a person when you surpass those goals .

01-19-2005, 10:36 AM	#45
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Wednesday; 1-19-2005 Rest Cardio First thing this morning on an empty stomach I did 16 minutes of interval training on the treadmill. Alternated 1 minute of walking at 3.2 MPH with 1 minute of running at 8.2 MPH. On Saturday, my next rest day, I am going to aim for 18 minutes. In the same fashion, of course. Diet: - oatmeal + 1% milk + peanut butter - tuna salad + crackers - chicken noodle soup - 1% cottage cheese + pineapple - whole-wheat tuna sandwich Sleep: 7 hours. Last edited by M.J.H. : 01-19-2005 at 11:23 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

01-17-2005, 03:35 PM	#33
dj_diablo54 Registered User Join Date: Dec 2003 Location: Cali Posts: 123	What up Monstar The lifts are looking very impressive dawg keep up the good work. I am looking at this west side routine and looks pretty intense i will be checking you out to see how this goes for you.

01-18-2005, 12:06 PM	#40
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,027 Photos: 1	Wow dude, just a handfull of pounds under me

01-19-2005, 07:12 PM	#46
dianas05 Determined Elite Member Join Date: May 2004 Location: Calgary, Alberta Posts: 235	Hi Mike, I don't think I've ever seen you post a cardio workout before. How do you feel by doing cardio? I know that for me it has to be involved for cardiovascular benefits. I like how I don't have to huff and puff when I run or do other breath oriented activities which require a good diaphragm support. How are you feeling on your current program?
	*~Diana~* "The greatest pleasure in life is in doing what people say you cannot do." Walther Bageholt

01-20-2005, 09:38 AM	#48
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Diana: Hey there! Thanks for stopping by, I appreciate you reading my journal. Yeah this is one of the few times that I have actually posted cardio here in my journal. I am a big hater of cardio, lol. I will almost do anything to avoid it. Even if that means training every single day. I am doing it on my rest days, so only around 3 times a week, at this point. Cold Iron: Hey man, thanks for checking out my journal. Yeah I know I definitely need to really kickstart my HIIT. The only thing is I am in horrible cardiovascular shape right now. I used to do 20 minutes of 1 minute of 4.0 MPH and 1 minute of 8.0 MPH. But getting back into it I have to take it gradually at first. Going to work myself up to 4.0 MPH and 9.0 MPH hopefully. I guess we'll see what happens.
	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

01-20-2005, 11:51 AM	#49
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Thursday; 1-20-2004 ME Bench (50 minutes, 24 sets) Suspended Bench Presses (bar touching chest) 135x3 185x3 225x2 245x2 265x2 285x1 295x1 305x1 315x1 325x1 335x1 345x1 Tate Presses 4 sets of 6 with the 70's Swiss Ball DB Presses 3 sets of 8 with the 90's Skullcrushers 3 sets of 7 with 110 Nautilus Lateral Raises 2 sets of 10 with 200 Great workout today! Really hit some huge PR's in suspended bench. The most that I can remember ever doing was 315, I believe, for a single. Hit 315 easy, and 325. Then hit 335, which was extremely extremely difficult. Came up extremely slow. Moved onto 345---wow, talk about having NO IDEA how I hit it. Got about halfway up, and just hit a major sticking point. The bar honestly didn't move for probably 3-4 seconds. Somehow, don't ask me how, I locked it out. Big, big, big PR today. The rest of my workout I was pretty wiped out. BTW, if you don't know what suspended bench is, its basically bench pressing from the bottom position. Set the pins in the power rack so the bar was touching my chest, and pressed up from the bottom position. Diet: - oatmeal + 1% milk + peanut butter - 1 scoop of Swole preworkout - whey protein + 1% milk postworkout - tuna salad + crackers - coffee - garden salad + vinegarette dressing, garlic dinner rolls + oil - grilled honey chicken breast, whole-wheat balsamic pasta, broccoli, 2 glasses of wine Since today was my 7th day now eating fairly clean, I decided to go to dinner with my girlfriend. Ended up at the Macaroni Grill, where I have never eaten before. I must say that I completely, completely loved the restaurant! I recommend it to anyone. I had some honey chicken dish there, with some wine and salad---and the bread was absolutely PHENOMENAL. Sleep: 7 hours. Weighed myself today, before my workout. Weighed in today at 232 lbs. I am going to weigh myself again next Thursday and hopefully I'll drop a few more pounds. My goal is to drop a few pounds each week. Last edited by M.J.H. : 01-20-2005 at 07:30 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

01-20-2005, 01:12 PM	#50
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 8,280 Photos: 10	Hey Mike, I'd really be interested in reading some information on the Westside style of training. Thanks.
	Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches

01-20-2005, 05:49 PM	#53
ihateschoolmt Senior Member Elite Member Join Date: Aug 2004 Location: North Carolina Posts: 3,796 Photos: 10	What's a speed deadlift? Doing the reps as fast as you can?

01-20-2005, 07:36 PM	#54
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	soxmuscle: Like Cold Iron said man, check out elitefts.com---that's where I learned most of my info. And from former IM member Saturday Fever. If you do a search for his username you'll find a lot of useful info. Cold Iron: Oh okay, I thought the way that you talked sounded familiar. Any reason for the name change? I prefer 'Cold Iron' much much more than talking about Arnold's balls, lol. BTW, hopefully I'll get in better cardiovascular shape as time passes. We'll see how things go. ihateschoolmt: Speed lifts, also known as 'dynamic' lifts---are intended to increase bar speed. Basically just a Westside style technique that is used to improve the quickness of the lift. If you ever realize when you do a 1RM for a lift, it comes up extremely slow. The idea behind speed lifts is to increase that speed, I believe.
	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

01-20-2005, 07:38 PM	#55
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 8,280 Photos: 10	What happened to Saturday Fever?
	Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches