MonStar's Walking on the Westside!

Triple Threat · 06-30-2005, 07:16 PM

Quote:

Originally Posted by LauraMarie

When are you gonna post your new workout videos? I want to see them.

Can't you just watch him at the gym?

Archangel · 06-30-2005, 08:12 PM

My GOD you have some HUGE numbers!!! Hows it goin Brother Mike?

M.J.H. · 07-01-2005, 08:27 AM

Rocco: Thanks for the support Rocco, I really hope to have some new videos up in the next few weeks. We'll see what happens with my strength, I am not sure if I'll be maxing out on deads anytime soon or not.

Laura: Hey there! Hopefully soon but I'm not sure. It has to be in the morning when its not busy, and when I am going for a 1RM on a particular exercise.

CaptainDeadlift: She's at work when I go to the gym, lol. And I would feel kind of dumb if Laura came all the way to my gym in PA just to watch.

Archangel: Hey man, thanks for the support I really appreciate it. Things are going great my friend---absolutely no complaints at all. This M1T is absolutely awesome stuff, as usual. My gains are nothing but extraordinary, I honestly feel like I look bigger and bigger everyday on M1T. Not to mention my pumps in the gym are about 2-3x what they normally are.

Triple Threat · 07-01-2005, 09:08 AM

Quote:

Originally Posted by MonStar

She's at work when I go to the gym, lol. And I would feel kind of dumb if Laura came all the way to my gym in PA just to watch.

Oops, sorry.

I thought the two of you were geographically closer.

Saturday Fever · 07-01-2005, 09:28 AM

DE Sq/DL

Speed Deads (off pins)
8 sets of 3 and do them off pins, not off the floor. Maybe 6" up

Hypers
10 sets of 2

Bentover Rows
3 sets of 8

Seated Rows
4 sets of 6

Abs
100 reps total

Sorry for the delay. Like I said, no free time anymore. Workouts are looking good. Don't sweat the dead. You've been off 1rm routines for awhile, it'll take your CNS time to "remember" how to lift. Do your speed deads off rack pins. I'll get your other days posted up this evening.

M.J.H. · 07-01-2005, 01:56 PM

CaptainDeadlift: We're about 30 minutes from each other but our gyms are nowhere near each other, lol.

SF: Hey man, thanks for taking the time to post in here. I appreciate it bro, I know how busy you are with school and everything else. Anyway, yeah I'm not going to worry about missing the 585. I was more than pleased with my bench strength today. So I really think today's workout made up for my deadlift miss.

I'm going to maybe do my CAT technique for my abs tomorrow that will be interesting. I think I'm going to do it with Nautilus crunches, and see what happens. Maybe 5 sets of 20 or something.

M.J.H. · 07-01-2005, 01:56 PM

Friday; 7-1-2005

ME Bench (55 minutes, 23 sets)

Bench Presses:

135 x 3
185 x 3
225 x 2
275 x 2
295 x 1
315 x 1
345 x 1
355 x 1!
365 x 1 (short)

Absolutely GREAT sets of bench today!

I was extremely pleased with my PR today on bench. 355 came up like cake, no struggle at all, no sticking point, anything. I went for 365 and I lost some balance when my spotter gave me my lift-off. That really through me off and when I came down I stopped about an an inch off my chest. I hit 365 without a problem but since I didn't touch my chest so I didn't count it.

Decline Bench Presses: (shoulder-width grip)

315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2

Great sets today of declines, did a medium-grip with my hands shoulder-width apart. Did 8 sets of 2 with 3 plates, all good solid sets. My last few sets were really close to failure. Triceps were definitely feeling it after these 8 sets.

Overhead Rope Extensions:

140 x 12
170 x 9
170 x 9

Beat up my triceps with some leaning overhead rope extensions, nice sets. My triceps were SWOLE, lol.

Flat DB Flyes:

65's x 7
65's x 7
65's x 6

Finished up with some quick sets of flyes today, nothing too bad at all. I absolutely love DB flyes and I haven't really done them in ages. Overall workout was great.

Diet/Supplements:

Preworkout: 1 scoop of whey protein + skim milk, 25mg ephedrine, 25mcg T3, 5mg M1T
During Workout: 20 oz. Gatorade + 5g creatine
Postworkout: 1 scoop of whey protein + skim milk
Meal 1: 1% cottage cheese + yogurt
Meal 2: whole-wheat chicken salad sandwich
Meal 3: 1/2 whole-wheat peanut butter sandwich, 5mg M1T
Meal 4: whole-wheat chicken salad sandwich
Meal 5: tuna + crackers
Meal 6: 1/2 ham & cheese sandwich
Meal 7: chicken noodle soup
Meal 8: 1/2 peanut butter sandwich

Ended up today with right around 300g protein. Not too bad at all.

Sleep: 7.5 hours.

fUnc17 · 07-01-2005, 02:10 PM

355, damn.. nice man

Rocco32 · 07-01-2005, 02:23 PM

Congrats on that PR Mike! I'll be happy when I hit 100lbs behind you

M.J.H. · 07-01-2005, 03:11 PM

fUnc: Thanks for the support, bro.

Rocco: Thanks for stopping by man, I really appreciate it. I was really pleased with 355. It came up like nothing, honestly. Perfect lift-off, and really smooth execution. 365 honestly was more of a struggle, I just wish I would have touched my chest with the damn bar! I was off balance going down so was somewhat intimidated by the weight, I think. Oh well.

Rocco32 · 07-01-2005, 03:13 PM

The liftoff is so important. Even with squatting coming outta the rack. The slightest imbalance throws everything off IMO. Think how much extra energy and effort you had to put back into balancing the bar. Even though it was only a split second it's quite a bit. I bet with a good lift off you woulda had it much easier

Alaric · 07-01-2005, 03:54 PM

Awesome numbers MonStar. By any chance, have you ever posted an outline of what you plan on doing?? I was interested in reading up on Westside training, just don't know where to start learning...

M.J.H. · 07-01-2005, 04:15 PM

Rocco: I completely agree bro, the lift-off is definitely everything. I think it really makes or breaks the lift, for sure. Without a good lift-off it really throws off my lift completely.

Alaric: Hey man, check out www.elitefts.com for some more info on Westside training. Its a fairly simple program, and you can really do the program any way that you want to. You don't have to follow any kind of strict guidelines at all which is something that I always really liked. There are 4 basic workouts per week---ME bench, ME squat/deadlift, DE bench, and DE squat/deadlift. The ME workouts are max-effort, and I start them off with a max-effort exercise, and work up to my 1RM, 2RM, or 3RM. The DE workouts are dynamic-effort, and start off with speed work.

DeadBolt · 07-02-2005, 07:27 AM

Whats up mike!!!! Sorry been workin alot couldn't get on. Thats awsome SF is helpin ya out with everything! He is a good guy...he always helped every time I asked for it. Couldn't ask for a better guy to be helpin ya IMO.

Damn bro awsome benching!!!!!! That entire w/o is sick....you were built for this shit LOL.

M.J.H. · 07-02-2005, 08:56 AM

DeadBolt: Hey man, thanks for stopping by. Yeah I agree that SF is the absolute best trainer I could have ever asked for. I've never had more productive workouts in my life. I just hope he can squeeze the time in his schedule to keep giving me workouts. Yeah I was really pleased with my bench strength, I was almost shocked because I haven't maxed out in bench in 6+ months.

Saturday Fever · 07-02-2005, 01:06 PM

Geez man, that was big!

Had to do a birthday dinner for a pal in San Francisco last night so I was out. What are your next couple days and I'll get something posted for you.

M.J.H. · 07-02-2005, 03:23 PM

SF: Hey man, thanks! I was really impressed with my bench strength. I've never felt so strong on bench before in my life. Maybe its this M1T starting to really kick in. Tomorrow is a rest day and then on Monday I have DE bench and Tuesday I have ME squat/deadlift.

BTW, were going to have to cross off hypers from now on unless its 3-4 sets of 8. We got a new hyperextension bench at my YMCA and its absolutely painful to go heavy on it. Crushes my manhood, along with my thighs, etc. Not to mention there's no place to put the weight.

M.J.H. · 07-02-2005, 03:30 PM

Saturday; 7-2-2005

DE Squat/Deadlift (55 minutes, 25 sets)

Speed Rack Deadlifts: (plates 6" off the floor)

315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2

Felt very strong here today on my rack pulls. 315 felt like cake, I really think that I can hit 585 if I try it again. Trying to really focus on bringing my deadlifts up to par with my bench. I don't care AT ALL about squats, honestly. I realize that genetically I'm not a strong squatter, and I don't have much of a desire to be.

Bentover Rows:

275 x 8
275 x 8
275 x 8

Nice sets today of bentover rows, alternated between an overhand and underhand grip. Both seem to hit my lats effectively, but overall I think I prefer an overhand grip, and Yates style, of course.

Hyperextensions:

165 x 4
165 x 4
165 x 4
115 x 8
115 x 7

OUCH, my gym got a new hyperextension and its absolutely painful to go any higher than 115. Did a few sets of 4 with 165 and absolutely crushed my boys---then dropped the weight and realized it wasn't even worth it.

CG Cable Pulldowns:

215 x 7
215 x 7
215 x 7
185 x 11

Nice sets today of pulldowns, lats were toast.

Rope Cable Crunches: (multiple variations)

160 x 20
160 x 20
160 x 20
160 x 20
160 x 20

I did all kinds of variations of rope crunches today. One set was twisting to hit my obliques more, one set was knees spread, one set was knees together, one set was with my body further away from the weight stack than usual, etc. Just trying to mix it up, basically.

Diet/Supplements:

Preworkout: 1 scoop of whey protein + skim milk, 25mg ephedrine, 25mcg T3, 5mg M1T
During Workout: 20 oz. Gatorade + 5g creatine
Postworkout: 1 scoop of whey protein + skim milk
Meal 1: MRP bar
Meal 2: grilled chicken sandwich
Meal 3: whey protein & fruit smoothie
Meal 4: turkey & cheese sandwich, soy chips
Meal 5: 4-5 tbsp. peanut butter
Meal 6: 2 scoops weight-gainer + skim milk

Sleep: 7.5 hours.

Archangel · 07-02-2005, 04:21 PM

I can't get over the amount of weight your throwin around like it's nothing!!! Awesome w/o!!!

**P-funk** · 07-02-2005, 10:06 PM

Quote:

I realize that genetically I'm not a strong squatter, and I don't have much of a desire to be.

everbody has their lifts.

DeadBolt · 07-03-2005, 10:59 AM

Kick ass w/o bro!!! nice rack pulls! I don't think 585 is going to be a problem what so ever for ya this time around!!

M.J.H. · 07-03-2005, 11:25 AM

Archangel: Thanks for stopping by man, I really appreciate the support! That was my DE day so a little lighter than my ME day, so not too too heavy. But thanks for the post!

Patrick: I concur.

DeadBolt: Thanks for the support! Yeah I really don't think that 585 will be too much of a problem. I yanked it halfway up and just basically gave up on it I think. I'm not going to try for it again for a few weeks so hopefully when I do this M1T will really have kicked in.

Rocco32 · 07-03-2005, 01:27 PM

Great w/o Mike. Sucks about the Hypers though, that's such a good exercise. What's different about it and how did you hold that much weight before?

Oh, and I thought you'd be pleased to know I did Speed Bench today

M.J.H. · 07-03-2005, 02:54 PM

Rocco: Thanks for stopping by man, I have no idea about the hyperextension! It absolutely SUCKS now its a whole new unit. The padding is very poor and it almost hurts to do them normally (without any weight at all). So now I don't know what to do. I guess I'm going to have to focus a lot more on good mornings, etc.

Nice to hear you did speed bench! I think you'll find it definitely helps your bar speed when you're maxing out.

M.J.H. · 07-03-2005, 02:54 PM

Sunday; 7-3-2005

Rest

Cardio:

10 minutes of interval training on the treadmill; alternating 1-minute of walking at 3.4 MPH with 1-minute of running at 10.6 MPH.

Smith-Machine Calf Raises:

245 x 10
245 x 10
245 x 10
245 x 10
285 x 8
285 x 8
195 x 15
195 x 15

Did some calf raises today basically because I know my calves are getting neglected like crazy anymore. Really hit my calves hard today though with a lot of volume.

Diet/Supplements:

Preworkout: 1 scoop of whey protein + skim milk, 25mg ephedrine, 25mcg T3, 5mg M1T
Postworkout: 1 scoop of whey protein + skim milk
Meal 1: 2 scoops weight-gainer + skim milk
Meal 2: whole-wheat ham & cheese sandwich
Meal 3: 1% cottage cheese + yogurt
Meal 4: low-carb grilled chicken wrap
Meal 5: chicken & rice soup
Meal 6: 4 tbsp. peanut butter
Meal 7: 2 scoops weight-gainer + skim milk

Took in a good amount of protein today, trying to slam down a few extra shakes a day to get my strength up. I also notice the more I clean food I eat the less I want to binge. Binging has crossed my mind lately but I haven't thought twice about it at all.

Sleep: 8.5 hours.

06-30-2005, 08:12 PM	#62
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	My GOD you have some HUGE numbers!!! Hows it goin Brother Mike?
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

07-01-2005, 08:27 AM	#63
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Rocco: Thanks for the support Rocco, I really hope to have some new videos up in the next few weeks. We'll see what happens with my strength, I am not sure if I'll be maxing out on deads anytime soon or not. Laura: Hey there! Hopefully soon but I'm not sure. It has to be in the morning when its not busy, and when I am going for a 1RM on a particular exercise. CaptainDeadlift: She's at work when I go to the gym, lol. And I would feel kind of dumb if Laura came all the way to my gym in PA just to watch. Archangel: Hey man, thanks for the support I really appreciate it. Things are going great my friend---absolutely no complaints at all. This M1T is absolutely awesome stuff, as usual. My gains are nothing but extraordinary, I honestly feel like I look bigger and bigger everyday on M1T. Not to mention my pumps in the gym are about 2-3x what they normally are.
	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

07-01-2005, 09:28 AM	#65
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	DE Sq/DL Speed Deads (off pins) 8 sets of 3 and do them off pins, not off the floor. Maybe 6" up Hypers 10 sets of 2 Bentover Rows 3 sets of 8 Seated Rows 4 sets of 6 Abs 100 reps total Sorry for the delay. Like I said, no free time anymore. Workouts are looking good. Don't sweat the dead. You've been off 1rm routines for awhile, it'll take your CNS time to "remember" how to lift. Do your speed deads off rack pins. I'll get your other days posted up this evening.
	yay.

07-01-2005, 01:56 PM	#66
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	CaptainDeadlift: We're about 30 minutes from each other but our gyms are nowhere near each other, lol. SF: Hey man, thanks for taking the time to post in here. I appreciate it bro, I know how busy you are with school and everything else. Anyway, yeah I'm not going to worry about missing the 585. I was more than pleased with my bench strength today. So I really think today's workout made up for my deadlift miss. I'm going to maybe do my CAT technique for my abs tomorrow that will be interesting. I think I'm going to do it with Nautilus crunches, and see what happens. Maybe 5 sets of 20 or something.
	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

07-01-2005, 01:56 PM	#67
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Friday; 7-1-2005 ME Bench (55 minutes, 23 sets) Bench Presses: 135 x 3 185 x 3 225 x 2 275 x 2 295 x 1 315 x 1 345 x 1 355 x 1! 365 x 1 (short) Absolutely GREAT sets of bench today! I was extremely pleased with my PR today on bench. 355 came up like cake, no struggle at all, no sticking point, anything. I went for 365 and I lost some balance when my spotter gave me my lift-off. That really through me off and when I came down I stopped about an an inch off my chest. I hit 365 without a problem but since I didn't touch my chest so I didn't count it. Decline Bench Presses: (shoulder-width grip) 315 x 2 315 x 2 315 x 2 315 x 2 315 x 2 315 x 2 315 x 2 315 x 2 Great sets today of declines, did a medium-grip with my hands shoulder-width apart. Did 8 sets of 2 with 3 plates, all good solid sets. My last few sets were really close to failure. Triceps were definitely feeling it after these 8 sets. Overhead Rope Extensions: 140 x 12 170 x 9 170 x 9 Beat up my triceps with some leaning overhead rope extensions, nice sets. My triceps were SWOLE, lol. Flat DB Flyes: 65's x 7 65's x 7 65's x 6 Finished up with some quick sets of flyes today, nothing too bad at all. I absolutely love DB flyes and I haven't really done them in ages. Overall workout was great. Diet/Supplements: Preworkout: 1 scoop of whey protein + skim milk, 25mg ephedrine, 25mcg T3, 5mg M1T During Workout: 20 oz. Gatorade + 5g creatine Postworkout: 1 scoop of whey protein + skim milk Meal 1: 1% cottage cheese + yogurt Meal 2: whole-wheat chicken salad sandwich Meal 3: 1/2 whole-wheat peanut butter sandwich, 5mg M1T Meal 4: whole-wheat chicken salad sandwich Meal 5: tuna + crackers Meal 6: 1/2 ham & cheese sandwich Meal 7: chicken noodle soup Meal 8: 1/2 peanut butter sandwich Ended up today with right around 300g protein. Not too bad at all. Sleep: 7.5 hours. Last edited by M.J.H. : 07-02-2005 at 09:34 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

07-01-2005, 02:10 PM	#68
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,871 Photos: 10	355, damn.. nice man
	Heres how I train. Strength Edge

07-01-2005, 02:23 PM	#69
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Congrats on that PR Mike! I'll be happy when I hit 100lbs behind you
	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...

07-01-2005, 03:11 PM	#70
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	fUnc: Thanks for the support, bro. Rocco: Thanks for stopping by man, I really appreciate it. I was really pleased with 355. It came up like nothing, honestly. Perfect lift-off, and really smooth execution. 365 honestly was more of a struggle, I just wish I would have touched my chest with the damn bar! I was off balance going down so was somewhat intimidated by the weight, I think. Oh well.
	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

07-01-2005, 03:13 PM	#71
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	The liftoff is so important. Even with squatting coming outta the rack. The slightest imbalance throws everything off IMO. Think how much extra energy and effort you had to put back into balancing the bar. Even though it was only a split second it's quite a bit. I bet with a good lift off you woulda had it much easier
	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...

07-01-2005, 03:54 PM	#72
Alaric Hungry Join Date: Jun 2003 Location: Ontario, Canada Posts: 711	Awesome numbers MonStar. By any chance, have you ever posted an outline of what you plan on doing?? I was interested in reading up on Westside training, just don't know where to start learning...

07-01-2005, 04:15 PM	#73
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Rocco: I completely agree bro, the lift-off is definitely everything. I think it really makes or breaks the lift, for sure. Without a good lift-off it really throws off my lift completely. Alaric: Hey man, check out www.elitefts.com for some more info on Westside training. Its a fairly simple program, and you can really do the program any way that you want to. You don't have to follow any kind of strict guidelines at all which is something that I always really liked. There are 4 basic workouts per week---ME bench, ME squat/deadlift, DE bench, and DE squat/deadlift. The ME workouts are max-effort, and I start them off with a max-effort exercise, and work up to my 1RM, 2RM, or 3RM. The DE workouts are dynamic-effort, and start off with speed work.
	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

07-02-2005, 07:27 AM	#74
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,342	Whats up mike!!!! Sorry been workin alot couldn't get on. Thats awsome SF is helpin ya out with everything! He is a good guy...he always helped every time I asked for it. Couldn't ask for a better guy to be helpin ya IMO. Damn bro awsome benching!!!!!! That entire w/o is sick....you were built for this shit LOL.
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

07-02-2005, 08:56 AM	#75
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	DeadBolt: Hey man, thanks for stopping by. Yeah I agree that SF is the absolute best trainer I could have ever asked for. I've never had more productive workouts in my life. I just hope he can squeeze the time in his schedule to keep giving me workouts. Yeah I was really pleased with my bench strength, I was almost shocked because I haven't maxed out in bench in 6+ months.
	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

07-02-2005, 01:06 PM	#76
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	Geez man, that was big! Had to do a birthday dinner for a pal in San Francisco last night so I was out. What are your next couple days and I'll get something posted for you.
	yay.

07-02-2005, 03:23 PM	#77
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	SF: Hey man, thanks! I was really impressed with my bench strength. I've never felt so strong on bench before in my life. Maybe its this M1T starting to really kick in. Tomorrow is a rest day and then on Monday I have DE bench and Tuesday I have ME squat/deadlift. BTW, were going to have to cross off hypers from now on unless its 3-4 sets of 8. We got a new hyperextension bench at my YMCA and its absolutely painful to go heavy on it. Crushes my manhood, along with my thighs, etc. Not to mention there's no place to put the weight.
	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

07-02-2005, 03:30 PM	#78
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Saturday; 7-2-2005 DE Squat/Deadlift (55 minutes, 25 sets) Speed Rack Deadlifts: (plates 6" off the floor) 315 x 2 315 x 2 315 x 2 315 x 2 315 x 2 315 x 2 315 x 2 315 x 2 Felt very strong here today on my rack pulls. 315 felt like cake, I really think that I can hit 585 if I try it again. Trying to really focus on bringing my deadlifts up to par with my bench. I don't care AT ALL about squats, honestly. I realize that genetically I'm not a strong squatter, and I don't have much of a desire to be. Bentover Rows: 275 x 8 275 x 8 275 x 8 Nice sets today of bentover rows, alternated between an overhand and underhand grip. Both seem to hit my lats effectively, but overall I think I prefer an overhand grip, and Yates style, of course. Hyperextensions: 165 x 4 165 x 4 165 x 4 115 x 8 115 x 7 OUCH, my gym got a new hyperextension and its absolutely painful to go any higher than 115. Did a few sets of 4 with 165 and absolutely crushed my boys---then dropped the weight and realized it wasn't even worth it. CG Cable Pulldowns: 215 x 7 215 x 7 215 x 7 185 x 11 Nice sets today of pulldowns, lats were toast. Rope Cable Crunches: (multiple variations) 160 x 20 160 x 20 160 x 20 160 x 20 160 x 20 I did all kinds of variations of rope crunches today. One set was twisting to hit my obliques more, one set was knees spread, one set was knees together, one set was with my body further away from the weight stack than usual, etc. Just trying to mix it up, basically. Diet/Supplements: Preworkout: 1 scoop of whey protein + skim milk, 25mg ephedrine, 25mcg T3, 5mg M1T During Workout: 20 oz. Gatorade + 5g creatine Postworkout: 1 scoop of whey protein + skim milk Meal 1: MRP bar Meal 2: grilled chicken sandwich Meal 3: whey protein & fruit smoothie Meal 4: turkey & cheese sandwich, soy chips Meal 5: 4-5 tbsp. peanut butter Meal 6: 2 scoops weight-gainer + skim milk Sleep: 7.5 hours. Last edited by M.J.H. : 07-03-2005 at 12:13 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

07-02-2005, 04:21 PM	#79
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	I can't get over the amount of weight your throwin around like it's nothing!!! Awesome w/o!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

07-03-2005, 10:59 AM	#81
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,342	Kick ass w/o bro!!! nice rack pulls! I don't think 585 is going to be a problem what so ever for ya this time around!!
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

07-03-2005, 11:25 AM	#82
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Archangel: Thanks for stopping by man, I really appreciate the support! That was my DE day so a little lighter than my ME day, so not too too heavy. But thanks for the post! Patrick: I concur. DeadBolt: Thanks for the support! Yeah I really don't think that 585 will be too much of a problem. I yanked it halfway up and just basically gave up on it I think. I'm not going to try for it again for a few weeks so hopefully when I do this M1T will really have kicked 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

07-03-2005, 01:27 PM	#83
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Great w/o Mike. Sucks about the Hypers though, that's such a good exercise. What's different about it and how did you hold that much weight before? Oh, and I thought you'd be pleased to know I did Speed Bench today
	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...

07-03-2005, 02:54 PM	#84
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Rocco: Thanks for stopping by man, I have no idea about the hyperextension! It absolutely SUCKS now its a whole new unit. The padding is very poor and it almost hurts to do them normally (without any weight at all). So now I don't know what to do. I guess I'm going to have to focus a lot more on good mornings, etc. Nice to hear you did speed bench! I think you'll find it definitely helps your bar speed when you're maxing out.
	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

07-03-2005, 02:54 PM	#85
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Sunday; 7-3-2005 Rest Cardio: 10 minutes of interval training on the treadmill; alternating 1-minute of walking at 3.4 MPH with 1-minute of running at 10.6 MPH. Smith-Machine Calf Raises: 245 x 10 245 x 10 245 x 10 245 x 10 285 x 8 285 x 8 195 x 15 195 x 15 Did some calf raises today basically because I know my calves are getting neglected like crazy anymore. Really hit my calves hard today though with a lot of volume. Diet/Supplements: Preworkout: 1 scoop of whey protein + skim milk, 25mg ephedrine, 25mcg T3, 5mg M1T Postworkout: 1 scoop of whey protein + skim milk Meal 1: 2 scoops weight-gainer + skim milk Meal 2: whole-wheat ham & cheese sandwich Meal 3: 1% cottage cheese + yogurt Meal 4: low-carb grilled chicken wrap Meal 5: chicken & rice soup Meal 6: 4 tbsp. peanut butter Meal 7: 2 scoops weight-gainer + skim milk Took in a good amount of protein today, trying to slam down a few extra shakes a day to get my strength up. I also notice the more I clean food I eat the less I want to binge. Binging has crossed my mind lately but I haven't thought twice about it at all. Sleep: 8.5 hours. Last edited by M.J.H. : 07-04-2005 at 12:15 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