MonStar's Journal: Another Walk On the Westside

soxmuscle · 01-20-2005, 10:14 PM

Quote:

Originally Posted by ihateschoolmt

Saturday fever got hit by a truck while on his bike, he said he wouldnt be back for a while. There was some controversy on if he really got hit by a truck or if he was lieing,
http://www.ironmagazineforums.com/sh...0&page=2&pp=30 (Mr. IM 2005)

I remember this a little now. Wow thats nuts.

**CowPimp** · 01-20-2005, 10:55 PM

Your journal is off to a really good start. Nice bottoms up benching too.

M.J.H. · 01-21-2005, 11:41 AM

soxmuscle: From what I understood Saturday Fever falsely came up with the whole thing about entering a powerlifting contest. Come to find out he never entered it. But I wish he would get back here to IM because he gave me absolutely invaluable training advice.

ihateschoolmt: Thanks for the link, bud.

Cold Iron: LOL.

"Arnold's Full Package" would be have been absolutely hilarious.

Mudge: Haha, that would have been my guess, too.

CowPimp: Thanks for stopping by, CP. I was checking out your journal for some other ME exercises and things of that nature. I am really enjoying Westside at this point. Especially my ME days, I find. DE days are fun, too. But after doing set after set of light speed work I am almost bored, lol.

How has Westside been treating you?

M.J.H. · 01-21-2005, 04:13 PM

Friday; 1-21-2004

ME Squat/Deadlift (50 minutes, 24 sets)

Platform Deadlifts
135x3
225x3
315x2
365x1
405x1
455x1
475x1
500x1
525x1

CG Cable Pulldowns
3 sets of 3 with 290
3 sets of 7 with 245

Hyperextensions
5 sets of 4 with 165

Nautilus Crunches
4 sets of 8 with 220

Pretty good workout today, hit 525 off the platform, pulled conventional of course. Really hit my lower back hard. Then I hit 6 sets of lats with some CG pulldowns. Used the whole stack (290) for 3 sets of 3. Hit my lower back with hyperextensions, and finally hit my abs with some crunches. Nice workout.

Diet:
- oatmeal + 1% milk + peanut butter
- 1 scoop of Swole preworkout
- whey protein + 1% milk postworkout
- 2 ground beef & cheese burritos
- 4% cottage cheese + mandarin oranges
- chicken noodle soup

Diet was okay today, my ground beef for the tacos was pretty lean. I think it was 85% lean, and then I drained all of the fat that I could get out of it. Ate it with low-fat cheese, too. Not too bad. Ran out of 1% cottage cheese!

Sleep: 5.5 hours.

ihateschoolmt · 01-21-2005, 06:25 PM

Is cg pull downs all you do for lats?

**Mudge** · 01-21-2005, 07:55 PM

Rows hit the lats quite nicely.

**CowPimp** · 01-21-2005, 11:04 PM

Westside has been treating me well. I've been seeing some good increases all around. My core lifts are going up slower now, but hopefully I will be hitting a new PR for deadlifts and a new PR for bench press next week.

M.J.H. · 01-22-2005, 10:52 AM

ihateschoolmt: I really vary my lat accessory work all the time, bro. Sometimes I do support rows, close-grip pulldowns, close-grip cable rows, t-bar rows, pullovers, etc. Training Westside I really found that variation is key. Not doing the same thing all the time. Changing exercises, rep schemes, number of sets, everything you can possibly think of.

Mudge: Agreed. I usually prefer rows to pulldowns. Although lately I have been a big fan of close-grip pulldowns (palms facing each other). And I have also really liked BTN (behind-the-neck) pulldowns. Both seem to hit my lats hard.

CowPimp: That's great to hear man. As long as you provide Westside with all of the necessary tools, I think it works fabulous. My tools I mean enough sleep, enough calories, enough protein, etc. I'll be checking out your journal, good luck hitting some new PR's.

M.J.H. · 01-22-2005, 01:02 PM

Saturday; 1-22-2005

Rest

Cardio
Since the gym was closed today because of the snow, I did some aerobic style circuit training in my basement first thing in the morning on an empty stomach. For around 15-20 minutes I did the following exercises:

- jumping jacks
- bodyweight squats
- bodyweight lunges
- push-ups
- crunches
- heavy bag
- hovers

Really felt like I worked up a great sweat, really exhausted. I would have rather done the treadmill at my gym, but oh well. Hopefully tomorrow the gym will be back open so I can do my speed bench workout.

Diet:
- oatmeal + 1% milk + peanut butter
- tuna salad + crackers
- 1% cottage cheese + peaches
- low-fat turkey chili + crackers
- turkey & cheese sandwich
- garden salad + walnuts + vinegarette dressing
- 1/2 peanut butter sandwich

Diet was okay today, maybe a tad high in calories since I didn't workout today.

Sleep: 9 hours.

**CowPimp** · 01-22-2005, 11:31 PM

That callisthenics routine looks like something I would do. Personally, I find that type of routine far more entertaining than traditional cardio. As well, if done properly, I think it can be more effective.

M.J.H. · 01-23-2005, 01:12 AM

CowPimp: Hey man, thanks for stopping by. I agree that callisthenics can be very challenging when rest periods are kept minimal. I worked up a hell of a good sweat doing that kind of routine. I am not sure if it is something I would do all the time, but it worked great since I couldn't get to the gym today. I just hope that my gym is open tomorrow!

M.J.H. · 01-23-2005, 02:13 PM

Sunday; 1-23-2005

DE Bench (45 minutes, 25 sets)

Speed Bench Presses
8 sets of 3 with 175

Arnold Presses
3 sets of 5 with the 75's
2 sets of 9 with the 55's

Incline Skullcrushers
4 sets of 6 with 125

Nautilus Incline Presses
3 sets of 8 with 220

Tate Presses
3 sets of 15 with the 40's

One-Arm Cable Front Raises
2 sets of 10 with 40

Good workout today! Really did a good amount of sets of 45 minutes I think. Trying to keep my rest periods shorter on my DE days, since I am going lighter than my ME days. After my speed work, I did some Arnold presses. Hit my shoulders hard with the Arnold's. Did some incline skulls today, nice variation for hitting my triceps. Did some Nautilus incline presses after that, and finished up with some Tate's and some front raises.

Diet:
- oatmeal + 1% milk + peanut butter
- 1 scoop of Swole preworkout
- whey protein + 1% milk postworkout
- chicken noodle soup
- 3 tuna melts
- pork loin, sweet potato, garlic bread, corn
- low-fat turkey chili

Diet was okay today, not too good or bad, honestly. The pork loin I ate was very very lean.

Sleep: 7.5 hours.

chris mason · 01-23-2005, 04:07 PM

I definitely think Westside is good for you Monstar, you seem to stick with it the longest and make good progress.

As an aside, I deadlifted 625 x 1 using a HOOK GRIP and no belt. That was after 525 x 1 and 605 x 1.

M.J.H. · 01-23-2005, 09:32 PM

Chris: Hey man, nice to see you in here. Really great to see you still checking out my journal. I agree with what you said about Westside. I think its a very solid program all around. Especially the fact that it's backed by science, makes me feel all the better about doing it. Very very impressive pulling Chris, wow. Let me know if you have any new videos up, if you have any. What style are you deadlifting by the way? Still feet very close together?

**CowPimp** · 01-23-2005, 11:02 PM

Quote:

Originally Posted by chris mason

I definitely think Westside is good for you Monstar, you seem to stick with it the longest and make good progress.

As an aside, I deadlifted 625 x 1 using a HOOK GRIP and no belt. That was after 525 x 1 and 605 x 1.

I highly agree with this statement.

Nice deadlifting by the way. Both of you pull sick numbers, especially for being raw.

soxmuscle · 01-23-2005, 11:10 PM

Whats DE and ME stand for?

**Mudge** · 01-24-2005, 12:25 AM

Dynamic Effort, Maximum Effort.

soxmuscle · 01-24-2005, 12:34 AM

Why wouldnt you use Maximum Effort on all workouts? Sorry, I am still trying to learn a little bit about the Westside style of training.

**CowPimp** · 01-24-2005, 12:45 AM

Quote:

Originally Posted by soxmuscle

Why wouldnt you use Maximum Effort on all workouts? Sorry, I am still trying to learn a little bit about the Westside style of training.

Because hitting a 1RM is very taxing on one's CNS. At a certain point you will reach a state of overtraining and hormone production will become disrupted. This can lead to all kinds of problems.

In fact, if you don't switch the ME lift every 1-3 weeks, then the same thing could occur. Typically, the more advanced you are, the more frequently this lift must be changed.

In addition to all of this, increasing your rate of force generation, al la the dynamic effort method, is a great way to blast through sticking points. If you can move the bar faster, then you can create more momentum, and hence blow past sticking points.

soxmuscle · 01-24-2005, 01:02 AM

Interesting, I see.

M.J.H. · 01-24-2005, 05:13 AM

CowPimp: I completely agree with what Chris said, too. Nice to see someone else agrees.

Once you start to get into Westside style training it gets so addicting honestly its hard to picture yourself training any other way---at least in my personal experience. Maybe sometimes the workouts can get redundant, but changing up ME exercises, rep schemes, order of exercises, and things of that nature can really keep things interesting. And of course hitting miscellaneous PR's is always a huge motivator in itself.

soxmuscle: Thanks for asking questions bud, it keeps readers informed of what the program is all about. CowPimp expained everything in detail, I don't have much else to add. I personally change my ME lift pretty much every single week---to keep my CNS from adapting like he said.

Mudge: Thanks for stopping by.

M.J.H. · 01-24-2005, 06:52 AM

Monday; 1-24-2005

DE Squat/Deadlift (50 minutes, 25 sets)

Speed Squats
8 sets of 2 with 245

Support Rows
4 sets of 9 with 210

Smith-Machine Lunges
3 sets of 8 with 195

Incline DB Hammer Curls
3 sets of 8 with the 45's

Suspended Good Mornings (deep)
4 sets of 3 with 205

Hanging Leg Raises
3 sets of 8

Nice workout this morning, but I was tired! Went to the gym this morning around 6:30, wow, talk about a change of pace from working out in the afternoon. I can't decide which time I prefer training. I think that if I start to get into the habit of early training it won't bother me so much. We'll see how things go.

BTW, my suspended good mornings today were done a few inches lower than I normally do them. Really hit my lower back hard.

Diet:
- 1 scoop of Swole preworkout
- whey protein + 1% milk postworkout
- oatmeal + 1% milk + peanut butter
- brushcetta + tomatoes
- garlic bread, garden salad + vinegarette dressing
- 2 slices of pizza

- toasted meatballs
- 1 quart of chicken & broccoli
- 1% cottage cheese + peaches

Diet SUCKED today, wow. Really really sucked, bad. I started today working at Olive Garden and as a server you get to try all of the appetizers, which we did today in training. Damn, ate lots of crap.

Sleep: 7 hours. Not bad, considering I got up at 5:55 this morning!

sftwrngnr · 01-24-2005, 11:31 AM

Hey Mike,
Good to see your back with Westside. I'm looking into Sheiko method (some of the guys on the powerlifting site I subscribe to do it [these would be folks like Scott Waits, who in fact won the powerlifting meet that SF allegedly entered]). Do you use a squat or deadlift suit, or are all of your lifts raw? Keep up the excellent work!
-Dan

Rocco32 · 01-24-2005, 11:39 AM

Hey, just checking in on you buddy. Looks like everything is going well! Just started going to a gym that has supported row like yours, I like that much better than w/o support

M.J.H. · 01-25-2005, 05:49 AM

sftwrngnr: Thanks for stopping by, bud. I appreciate it. I am really looking forward to getting back into Westside. I have been doing some cardio on my rest day too which I think is improving my cardiovascular health. By the way, I do not use a squat or deadlift suit, no. And I also do not use a belt. All of my lifts are done raw. Sometimes for shrugs (never deadlifts) I'll use wraps.

rock: Thanks for the support, bro. Everything has been going well, except for my diet yesterday which absolutely sucked. BTW, support rows are fantastic! They're probably my favorite overall back exercise hands down.

01-20-2005, 10:55 PM	#62
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	Your journal is off to a really good start. Nice bottoms up benching too.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

01-21-2005, 11:41 AM	#63
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	soxmuscle: From what I understood Saturday Fever falsely came up with the whole thing about entering a powerlifting contest. Come to find out he never entered it. But I wish he would get back here to IM because he gave me absolutely invaluable training advice. ihateschoolmt: Thanks for the link, bud. Cold Iron: LOL. "Arnold's Full Package" would be have been absolutely hilarious. Mudge: Haha, that would have been my guess, too. CowPimp: Thanks for stopping by, CP. I was checking out your journal for some other ME exercises and things of that nature. I am really enjoying Westside at this point. Especially my ME days, I find. DE days are fun, too. But after doing set after set of light speed work I am almost bored, lol. How has Westside been treating you?
	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

01-21-2005, 04:13 PM	#64
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Friday; 1-21-2004 ME Squat/Deadlift (50 minutes, 24 sets) Platform Deadlifts 135x3 225x3 315x2 365x1 405x1 455x1 475x1 500x1 525x1 CG Cable Pulldowns 3 sets of 3 with 290 3 sets of 7 with 245 Hyperextensions 5 sets of 4 with 165 Nautilus Crunches 4 sets of 8 with 220 Pretty good workout today, hit 525 off the platform, pulled conventional of course. Really hit my lower back hard. Then I hit 6 sets of lats with some CG pulldowns. Used the whole stack (290) for 3 sets of 3. Hit my lower back with hyperextensions, and finally hit my abs with some crunches. Nice workout. Diet: - oatmeal + 1% milk + peanut butter - 1 scoop of Swole preworkout - whey protein + 1% milk postworkout - 2 ground beef & cheese burritos - 4% cottage cheese + mandarin oranges - chicken noodle soup Diet was okay today, my ground beef for the tacos was pretty lean. I think it was 85% lean, and then I drained all of the fat that I could get out of it. Ate it with low-fat cheese, too. Not too bad. Ran out of 1% cottage cheese! Sleep: 5.5 hours. Last edited by M.J.H. : 01-22-2005 at 01:13 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

01-21-2005, 11:04 PM	#67
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	Westside has been treating me well. I've been seeing some good increases all around. My core lifts are going up slower now, but hopefully I will be hitting a new PR for deadlifts and a new PR for bench press next week.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

01-22-2005, 10:52 AM	#68
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	ihateschoolmt: I really vary my lat accessory work all the time, bro. Sometimes I do support rows, close-grip pulldowns, close-grip cable rows, t-bar rows, pullovers, etc. Training Westside I really found that variation is key. Not doing the same thing all the time. Changing exercises, rep schemes, number of sets, everything you can possibly think of. Mudge: Agreed. I usually prefer rows to pulldowns. Although lately I have been a big fan of close-grip pulldowns (palms facing each other). And I have also really liked BTN (behind-the-neck) pulldowns. Both seem to hit my lats hard. CowPimp: That's great to hear man. As long as you provide Westside with all of the necessary tools, I think it works fabulous. My tools I mean enough sleep, enough calories, enough protein, etc. I'll be checking out your journal, good luck hitting some new PR's.
	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

01-21-2005, 06:25 PM	#65
ihateschoolmt Senior Member Elite Member Join Date: Aug 2004 Location: North Carolina Posts: 3,796 Photos: 10	Is cg pull downs all you do for lats?

01-21-2005, 07:55 PM	#66
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,074 Photos: 1	Rows hit the lats quite nicely.

01-22-2005, 01:02 PM	#69
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Saturday; 1-22-2005 Rest Cardio Since the gym was closed today because of the snow, I did some aerobic style circuit training in my basement first thing in the morning on an empty stomach. For around 15-20 minutes I did the following exercises: - jumping jacks - bodyweight squats - bodyweight lunges - push-ups - crunches - heavy bag - hovers Really felt like I worked up a great sweat, really exhausted. I would have rather done the treadmill at my gym, but oh well. Hopefully tomorrow the gym will be back open so I can do my speed bench workout. Diet: - oatmeal + 1% milk + peanut butter - tuna salad + crackers - 1% cottage cheese + peaches - low-fat turkey chili + crackers - turkey & cheese sandwich - garden salad + walnuts + vinegarette dressing - 1/2 peanut butter sandwich Diet was okay today, maybe a tad high in calories since I didn't workout today. Sleep: 9 hours. Last edited by M.J.H. : 01-23-2005 at 09:52 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

01-22-2005, 11:31 PM	#70
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	That callisthenics routine looks like something I would do. Personally, I find that type of routine far more entertaining than traditional cardio. As well, if done properly, I think it can be more effective.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

01-23-2005, 01:12 AM	#71
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	CowPimp: Hey man, thanks for stopping by. I agree that callisthenics can be very challenging when rest periods are kept minimal. I worked up a hell of a good sweat doing that kind of routine. I am not sure if it is something I would do all the time, but it worked great since I couldn't get to the gym today. I just hope that my gym is open tomorrow!
	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

01-23-2005, 02:13 PM	#72
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Sunday; 1-23-2005 DE Bench (45 minutes, 25 sets) Speed Bench Presses 8 sets of 3 with 175 Arnold Presses 3 sets of 5 with the 75's 2 sets of 9 with the 55's Incline Skullcrushers 4 sets of 6 with 125 Nautilus Incline Presses 3 sets of 8 with 220 Tate Presses 3 sets of 15 with the 40's One-Arm Cable Front Raises 2 sets of 10 with 40 Good workout today! Really did a good amount of sets of 45 minutes I think. Trying to keep my rest periods shorter on my DE days, since I am going lighter than my ME days. After my speed work, I did some Arnold presses. Hit my shoulders hard with the Arnold's. Did some incline skulls today, nice variation for hitting my triceps. Did some Nautilus incline presses after that, and finished up with some Tate's and some front raises. Diet: - oatmeal + 1% milk + peanut butter - 1 scoop of Swole preworkout - whey protein + 1% milk postworkout - chicken noodle soup - 3 tuna melts - pork loin, sweet potato, garlic bread, corn - low-fat turkey chili Diet was okay today, not too good or bad, honestly. The pork loin I ate was very very lean. Sleep: 7.5 hours. Last edited by M.J.H. : 01-23-2005 at 09:33 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

01-23-2005, 04:07 PM	#73
chris mason Registered User Join Date: Sep 2004 Posts: 407	I definitely think Westside is good for you Monstar, you seem to stick with it the longest and make good progress. As an aside, I deadlifted 625 x 1 using a HOOK GRIP and no belt. That was after 525 x 1 and 605 x 1.

01-23-2005, 09:32 PM	#74
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Chris: Hey man, nice to see you in here. Really great to see you still checking out my journal. I agree with what you said about Westside. I think its a very solid program all around. Especially the fact that it's backed by science, makes me feel all the better about doing it. Very very impressive pulling Chris, wow. Let me know if you have any new videos up, if you have any. What style are you deadlifting by the way? Still feet very close together?
	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

01-23-2005, 11:10 PM	#76
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 8,548 Photos: 10	Whats DE and ME stand for?
	Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches

01-24-2005, 12:25 AM	#77
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,074 Photos: 1	Dynamic Effort, Maximum Effort.

01-24-2005, 12:34 AM	#78
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 8,548 Photos: 10	Why wouldnt you use Maximum Effort on all workouts? Sorry, I am still trying to learn a little bit about the Westside style of training.
	Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches

01-24-2005, 01:02 AM	#80
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 8,548 Photos: 10	Interesting, I see.
	Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches

01-24-2005, 05:13 AM	#81
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	CowPimp: I completely agree with what Chris said, too. Nice to see someone else agrees. Once you start to get into Westside style training it gets so addicting honestly its hard to picture yourself training any other way---at least in my personal experience. Maybe sometimes the workouts can get redundant, but changing up ME exercises, rep schemes, order of exercises, and things of that nature can really keep things interesting. And of course hitting miscellaneous PR's is always a huge motivator in itself. soxmuscle: Thanks for asking questions bud, it keeps readers informed of what the program is all about. CowPimp expained everything in detail, I don't have much else to add. I personally change my ME lift pretty much every single week---to keep my CNS from adapting like he said. Mudge: Thanks for stopping by.
	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

01-24-2005, 06:52 AM	#82
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Monday; 1-24-2005 DE Squat/Deadlift (50 minutes, 25 sets) Speed Squats 8 sets of 2 with 245 Support Rows 4 sets of 9 with 210 Smith-Machine Lunges 3 sets of 8 with 195 Incline DB Hammer Curls 3 sets of 8 with the 45's Suspended Good Mornings (deep) 4 sets of 3 with 205 Hanging Leg Raises 3 sets of 8 Nice workout this morning, but I was tired! Went to the gym this morning around 6:30, wow, talk about a change of pace from working out in the afternoon. I can't decide which time I prefer training. I think that if I start to get into the habit of early training it won't bother me so much. We'll see how things go. BTW, my suspended good mornings today were done a few inches lower than I normally do them. Really hit my lower back hard. Diet: - 1 scoop of Swole preworkout - whey protein + 1% milk postworkout - oatmeal + 1% milk + peanut butter - brushcetta + tomatoes - garlic bread, garden salad + vinegarette dressing - 2 slices of pizza - toasted meatballs - 1 quart of chicken & broccoli - 1% cottage cheese + peaches Diet SUCKED today, wow. Really really sucked, bad. I started today working at Olive Garden and as a server you get to try all of the appetizers, which we did today in training. Damn, ate lots of crap. Sleep: 7 hours. Not bad, considering I got up at 5:55 this morning! Last edited by M.J.H. : 01-24-2005 at 08:24 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

01-24-2005, 11:31 AM	#83
sftwrngnr Registered User Join Date: May 2004 Location: Chandler, AZ Posts: 187 Photos: 2	Hey Mike, Good to see your back with Westside. I'm looking into Sheiko method (some of the guys on the powerlifting site I subscribe to do it [these would be folks like Scott Waits, who in fact won the powerlifting meet that SF allegedly entered]). Do you use a squat or deadlift suit, or are all of your lifts raw? Keep up the excellent work! -Dan
	*"Dude... thats a lot-a weight... I mean yer like... what... 50??"* Said to me by a 17 year old when I was doing deadlifts. -------------------------------------- Current Stats: Age: 39 Squat: 585 Bench: 265 (STILL Pathetic) Deadlift: 565 Weight: 218 Goals: Interrupted due to accident ! Rehab journal: Dan's rehab journal Training journal: Dan's westside training journal

01-24-2005, 11:39 AM	#84
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Hey, just checking in on you buddy. Looks like everything is going well! Just started going to a gym that has supported row like yours, I like that much better than w/o support
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

01-25-2005, 05:49 AM	#85
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	sftwrngnr: Thanks for stopping by, bud. I appreciate it. I am really looking forward to getting back into Westside. I have been doing some cardio on my rest day too which I think is improving my cardiovascular health. By the way, I do not use a squat or deadlift suit, no. And I also do not use a belt. All of my lifts are done raw. Sometimes for shrugs (never deadlifts) I'll use wraps. rock: Thanks for the support, bro. Everything has been going well, except for my diet yesterday which absolutely sucked. BTW, support rows are fantastic! They're probably my favorite overall back exercise hands down.
	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