MonStar's Walking on the Westside!

M.J.H. · 07-04-2005, 12:01 AM

Patrick: Hey man, thanks for stopping by. I am going to take your advice 100% as I completely agree with you. I hate running for a full minute. Not only does it completely wipe me out, but I am not running at an all out sprint. At 10.6 MPH I am running at a good pace---but its far from a sprint. I'm going to do 60-90 seconds of walking with 30 seconds of an all out sprint. As fast as my treadmill will go, lol.

soxmuscle: Yes, yesterday was a week.

SF: Hey man! Thanks for the post bro, I appreciate it. I am going to do that DE bench session tomorrow. I am guessing you read about my gym's new hyperextension bench---so thats not going to be an option anymore. Unless I'm doing 3 sets of 8 or something light. I wanted to try and get back into suspended GM's, etc. I agree that pounding my shoulders I think is a great idea. Do you think I could do something other than OH DB presses though? For the simple reason that I spend more time trying to get the first rep than anything. What about BTN presses or push presses?

And the cable pressdowns, should I do rope pressdowns? Overhead rope extensions? Regular pressdowns? Regular old pressdowns I can handle the stack for 12-15 reps. So what do you think?

BTW, any ideas for Tuesday's ME squat/deadlift session? Trying to hit a new deadlift PR in the next few weeks.

Saturday Fever · 07-04-2005, 12:13 AM

You could do anything that is close to an overhead press. What we want to nail are your shoulders.

M.J.H. · 07-04-2005, 11:28 AM

SF: Thanks for stopping by, bro. I started off with seated DB presses today but lost my balance with the 100's and just said f*ck it and did some seated BTN presses instead.

M.J.H. · 07-04-2005, 11:31 AM

Monday; 7-4-2005

DE Bench (55 minutes, 29 sets)

Speed Bench: (wide-grip)

155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3

Wow, I really like benching with an extremely wide grip. I can't tell if I am stronger this way or not but it was definitely nice for a change of pace, that's for sure. My hands were right around double shoulder-width apart.

Seated DB Presses:

100's x Miss

WTF? I didn't sit back with the DB's properly at all. Lost my balance and couldn't even complete a single rep with the 100's. I said f*ck it and did BTN presses instead.

Seated BTN Presses:

205 x 2
195 x 2
195 x 2
195 x 2
195 x 2
195 x 2
195 x 2
195 x 2
185 x 2
185 x 2
185 x 2
185 x 2

WOW, these sets absolutely KILLED me today. I started off with 205 for a double, OUCH. That was near failure so I had to drop down to 195 for 7 sets of 2. Then when I started to hit failure with 195 I dropped to 185 for 4 sets of 2.

DB Lateral Raises:

45's x 6
45's x 6
35's x 11

Nice sets today of lateral raises---really beat up my shoulders pretty bad. Especially after BTN presses.

BB Front Raises:

85 x 8
85 x 8
85 x 7
85 x 7

Finished up my shoulders with some BB front raises. Raised the BB to my forehead, and then lowered slowly. This exercise honestly beat the hell out of my front delts. No complaints here today at all. My shoulders were absolutely TOAST.

Rope Cable Pressdowns:

160 x 12
160 x 12

Really hit my triceps hard today with these 2 sets. After 8 sets of speed bench, and then 12 sets of BTN presses, my triceps were already pretty shot. These definitely finished off my triceps nicely.

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: 2 scoops of weight-gainer + skim milk
Meal 2: 1 bag of peanuts
Meal 3: garden salad, dinner roll, 2 grilled chicken breasts + bruschetta
Meal 4: garden salad + tuna
Meal 5: MRP bar
Meal 6: 3-4 tbsp. peanut butter

Sleep: 8 hours.

**P-funk** · 07-04-2005, 11:42 AM

when I get up to and over 90lb DBs I try to stand infront of the bench and clean them to my shoulders and then sit down and press. they get to hard to kick up for me when they are that bulky. Or you caould ahve someone hand them to you in the top position?

Saturday Fever · 07-05-2005, 12:44 PM

Hopefully this isn't too late...

ME Sq/DL

Suspended Good AMs
work to a 3RM and set the pins slightly higher than your belly button

Hack Squats
6 sets of 4

Ham Curls
3 sets of 8

Lat Pulldowns (as wide as you can grip)
4 sets of 6

Rear Lateral Raises
2 sets of 8

Calves
2 sets of 12

M.J.H. · 07-05-2005, 01:32 PM

Patrick: I'm going to try and clean the DB's the next time I do seated DB presses, because honestly the way I get them up is very difficult. Honestly when someone hands them to me it makes them even more difficult. For some reason one at a time it pre-exhausts that side, if that makes any sense.

SF: Hey man, lol, you were too late. But that's going to be my next ME squat/DL for sure. Can you give me an ME bench and DE squat/deadlift for Thursday and Friday?

M.J.H. · 07-05-2005, 01:33 PM

Tuesday; 7-5-2005

ME Squat/Deadlift (50 minutes, 25 sets)

Rack Deadlifts: (bar set at knee level)

135 x 3
225 x 3
315 x 3
405 x 2
495 x 2
585 x 1
635 x Miss (grip)

Damn was I pissed off today! My gym always has a bag of chalk thats available for everyone to use and for whatever reason today the chalk wasn't there. Pulled 635 all the way up almost 100% lockout but my grip slipped and I dropped the weight on the pins.

Incline DB Rows:

45's x 12
45's x 12
60's x 7
60's x 7
60's x 7

Did some reverse incline DB rows today, hit my lats pretty hard. My rotator cuffs were killing me after yesterdays 12 sets of BTN presses, lol. Still managed to hit my lats pretty hard here today.

Suspended Good Mornings:

225 x 2
225 x 2
225 x 2
225 x 2
225 x 2
225 x 2
225 x 2
225 x 2

Did 8 sets of 2 in suspended GM's, really good sets. My lower back was toast after these 8 sets. Not bad, at all.

Nautilus Pullovers:

240 x 12
240 x 12

Did a few sets of pullovers since I rarely do these anymore on Westside. Good sets, though, nice slow negative.

Smith-Machine BTB Shrugs:

245 x 10
245 x 10
245 x 10

Nice sets of shrugs to finish up my workout today, really hit my traps hard. I absolutely love BTB smith-machine shrugs!

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: 2 scoops of weight-gainer + 1 pint of skim milk
Meal 3: 1/2 whole-wheat peanut butter sandwich
Meal 4: 2 scoops of weight-gainer + 1 pint of skim milk
Meal 5: soy protein bar
Meal 6: whole-wheat turkey & cheese sandwich
Meal 7: tuna + crackers
Meal 8: 3-4 tbsp. peanut butter

Sleep: 7 hours.

Saturday Fever · 07-05-2005, 02:54 PM

ME Bench

Decline
run to a 1RM

Tate Press
10 sets of 2

Close-grip Bench (as close as you can balance and control)
4 sets of 6

Side Laterals
2 sets of 12

Flat DB Press
1 set, rep to failure. (try to pick a weight where you fail around 25)

DE Sq/DL

Speed Deads
8 sets of 3 (use a wide stance for 4 sets and a narrow stance for 4, but not your normal stance)

Pull-Throughs
5 sets of 5

SLDL
6 sets of 2

Ham Curls
3 sets of 12

M.J.H. · 07-05-2005, 06:59 PM

SF: Thanks man, will do. Both workouts look good---I am looking forward to doing them. If you get a chance before Saturday to post up my DE bench workout that would be great man, thanks again. I'm feeling great so far combining your workout advice with M1T---I really think this combo is as good of gains as I can get.

Archangel · 07-05-2005, 09:02 PM

SICK weight Brother, just SICK!!!

Saturday Fever · 07-05-2005, 10:28 PM

Jump on MonStar's program, Arch.

M.J.H. · 07-06-2005, 02:43 PM

Archangel: Thanks man! Like SF said, jump on the Westside bandwagon!

SF:

M.J.H. · 07-06-2005, 02:43 PM

Wednesday; 7-6-2005

Rest

Cardio:

12 minutes of interval training on the treadmill; alternating 75-seconds of walking at 3.5 MPH with 30-seconds of running at 12.0 MPH. This was exhausting!

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: 1% cottage cheese + yogurt
Meal 2: whole-wheat tuna sandwich
Meal 3: low-carb peanut butter sandwich
Meal 4: tuna + crackers
Meal 5: whole-wheat turkey & cheese sandwich, 5mg M1T
Meal 6: grilled chicken wrap
Meal 7: 2 scoops of weight-gainer + skim milk
Meal 8: chicken noodle soup, 5mg M1T

Sleep: 6.5 hours.

shiznit2169 · 07-06-2005, 03:51 PM

it's weird. Some days you get like 6 hours of sleep and other days you get 8. Is it because you wake up in the middle of the night, not sleep too well or go to bed later than usual?

btw, hows the BFFM book if you had time to read it?

M.J.H. · 07-06-2005, 07:01 PM

shiznit: Hey man, thanks for checking out my journal. Yeah my sleep is all over the place a lot of the time. I try and get a minimum of 7 hours every night without fail but sometimes due to my schedule and different things going on, its just not possible.

DeadBolt · 07-06-2005, 11:37 PM

Quote:

Originally Posted by MonStar

shiznit: Hey man, thanks for checking out my journal. Yeah my sleep is all over the place a lot of the time. I try and get a minimum of 7 hours every night without fail but sometimes due to my schedule and different things going on, its just not possible.

Just get what ya can when ya can lol. I ussually get a solid 7-8 at night but I always nap at work LOL.

M.J.H. · 07-07-2005, 01:02 PM

DeadBolt: LOL, that would be nice. I always feel like taking a nap in the late afternoon but I'm at work so its not really an option.

M.J.H. · 07-07-2005, 01:03 PM

Thursday; 7-7-2005

ME Bench (50 minutes, 23 sets)

Decline Bench Presses:

135 x 3
185 x 3
225 x 3
275 x 2
315 x 2
345 x 1
385 x 1
395 x 1!

Really really impressed myself with my decline pressing strength today. I don't know if its the M1T or what but I am nothing but pleased. 395 came up very smooth. I was going to try 405 but I figured I am better off trying it fresh not after 385 and 395 singles.

Tate Presses:

90's x 2
90's x 2
90's x 2
90's x 2
90's x 2
90's x 2
90's x 2
90's x 2

Nice sets of Tate presses here today, did 8 sets of 2 instead of 10 sets of 2 because I was a bit pressed for time. I've been late to work nonstop lately. Really hit my triceps though with these 8 sets. My triceps were TOAST.

CG Bench Presses: (hands 3" apart)

225 x 6
225 x 6
225 x 5
225 x 5

WOW, these CG bench sets were exhausting! After 8 sets of Tate presses my triceps had nothing left. Did these with as close of a grip as I could possibly handle without wrist pain.

Nautilus Lateral Raises:

180 x 11
180 x 11

Flat DB Presses:

85's x 27!

Finishing set of flat DB presses was great, beat the hell out of my pecs and triceps. After about 20 reps I was completely trashed. The last 7 reps I was barely completing each rep.

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: 1/2 peanut butter sandwich
Meal 3: whole-wheat tuna sandwich
Meal 4: raw walnuts, 5mg M1T
Meal 5: whole-wheat turkey & cheese sandwich
Meal 6: 2 scoops of weight-gainer + skim milk
Meal 7: tuna wrap, 5mg M1T

Sleep: 8 hours. Not bad.

Saturday Fever · 07-07-2005, 01:42 PM

That's a superb ME day! When you're free, take a second and just add up all the weight you lifted today. That's what a routine is supposed to look like.

M.J.H. · 07-07-2005, 01:56 PM

SF: I can't argue with you there bro, I was really impressed with my workout this morning. I was feeling pretty damn good when I woke up so I had a feeling I was going to have a solid workout. I'm looking forward to tomorrow's DE session so we'll see how that goes.

Any ideas yet for my DE bench day? Also, is a bad idea to throw in some rows in tomorrow's DE squat/deadlift session?

sftwrngnr · 07-07-2005, 05:00 PM

Hey Mike,
You rock man.... so I did some Tate presses today. You definitely get my props. Awesome workout!

Rocco32 · 07-07-2005, 05:41 PM

Wow Mike!!! That is a great w/o, congrats on your PR and ALL that weight!

M.J.H. · 07-07-2005, 06:26 PM

sftwrngnr: Hey bro, thanks for stopping by. Those Tate presses today absolutely blasted my triceps! I really like the 8-10 sets of 2-3, lately I attribute a lot of my strength to this principal that SF showed me.

Rocco: Thanks man! I was really really pleased with 395. My spotter said I should have tried 405 but I knew that if I didn't get it, mentally this would have slowed me down some. So maybe in a few weeks I'll try 405 on decline fresh.

07-04-2005, 12:01 AM	#91
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Patrick: Hey man, thanks for stopping by. I am going to take your advice 100% as I completely agree with you. I hate running for a full minute. Not only does it completely wipe me out, but I am not running at an all out sprint. At 10.6 MPH I am running at a good pace---but its far from a sprint. I'm going to do 60-90 seconds of walking with 30 seconds of an all out sprint. As fast as my treadmill will go, lol. soxmuscle: Yes, yesterday was a week. SF: Hey man! Thanks for the post bro, I appreciate it. I am going to do that DE bench session tomorrow. I am guessing you read about my gym's new hyperextension bench---so thats not going to be an option anymore. Unless I'm doing 3 sets of 8 or something light. I wanted to try and get back into suspended GM's, etc. I agree that pounding my shoulders I think is a great idea. Do you think I could do something other than OH DB presses though? For the simple reason that I spend more time trying to get the first rep than anything. What about BTN presses or push presses? And the cable pressdowns, should I do rope pressdowns? Overhead rope extensions? Regular pressdowns? Regular old pressdowns I can handle the stack for 12-15 reps. So what do you think? BTW, any ideas for Tuesday's ME squat/deadlift session? Trying to hit a new deadlift PR in the next few weeks.
	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

07-04-2005, 12:13 AM	#92
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	You could do anything that is close to an overhead press. What we want to nail are your shoulders.
	yay.

07-04-2005, 11:28 AM	#93
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	SF: Thanks for stopping by, bro. I started off with seated DB presses today but lost my balance with the 100's and just said f*ck it and did some seated BTN presses instead.
	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

07-04-2005, 11:31 AM	#94
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Monday; 7-4-2005 DE Bench (55 minutes, 29 sets) Speed Bench: (wide-grip) 155 x 3 155 x 3 155 x 3 155 x 3 155 x 3 155 x 3 155 x 3 155 x 3 Wow, I really like benching with an extremely wide grip. I can't tell if I am stronger this way or not but it was definitely nice for a change of pace, that's for sure. My hands were right around double shoulder-width apart. Seated DB Presses: 100's x Miss WTF? I didn't sit back with the DB's properly at all. Lost my balance and couldn't even complete a single rep with the 100's. I said fck it and did BTN presses instead. Seated BTN Presses:* 205 x 2 195 x 2 195 x 2 195 x 2 195 x 2 195 x 2 195 x 2 195 x 2 185 x 2 185 x 2 185 x 2 185 x 2 WOW, these sets absolutely KILLED me today. I started off with 205 for a double, OUCH. That was near failure so I had to drop down to 195 for 7 sets of 2. Then when I started to hit failure with 195 I dropped to 185 for 4 sets of 2. DB Lateral Raises: 45's x 6 45's x 6 35's x 11 Nice sets today of lateral raises---really beat up my shoulders pretty bad. Especially after BTN presses. BB Front Raises: 85 x 8 85 x 8 85 x 7 85 x 7 Finished up my shoulders with some BB front raises. Raised the BB to my forehead, and then lowered slowly. This exercise honestly beat the hell out of my front delts. No complaints here today at all. My shoulders were absolutely TOAST. Rope Cable Pressdowns: 160 x 12 160 x 12 Really hit my triceps hard today with these 2 sets. After 8 sets of speed bench, and then 12 sets of BTN presses, my triceps were already pretty shot. These definitely finished off my triceps nicely. 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: 2 scoops of weight-gainer + skim milk Meal 2: 1 bag of peanuts Meal 3: garden salad, dinner roll, 2 grilled chicken breasts + bruschetta Meal 4: garden salad + tuna Meal 5: MRP bar Meal 6: 3-4 tbsp. peanut butter Sleep: 8 hours. Last edited by M.J.H. : 07-05-2005 at 12:48 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

07-04-2005, 11:42 AM	#95
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	when I get up to and over 90lb DBs I try to stand infront of the bench and clean them to my shoulders and then sit down and press. they get to hard to kick up for me when they are that bulky. Or you caould ahve someone hand them to you in the top position?
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

07-05-2005, 12:44 PM	#96
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	Hopefully this isn't too late... ME Sq/DL Suspended Good AMs work to a 3RM and set the pins slightly higher than your belly button Hack Squats 6 sets of 4 Ham Curls 3 sets of 8 Lat Pulldowns (as wide as you can grip) 4 sets of 6 Rear Lateral Raises 2 sets of 8 Calves 2 sets of 12
	yay.

07-05-2005, 01:32 PM	#97
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Patrick: I'm going to try and clean the DB's the next time I do seated DB presses, because honestly the way I get them up is very difficult. Honestly when someone hands them to me it makes them even more difficult. For some reason one at a time it pre-exhausts that side, if that makes any sense. SF: Hey man, lol, you were too late. But that's going to be my next ME squat/DL for sure. Can you give me an ME bench and DE squat/deadlift for Thursday and Friday?
	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

07-05-2005, 01:33 PM	#98
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Tuesday; 7-5-2005 ME Squat/Deadlift (50 minutes, 25 sets) Rack Deadlifts: (bar set at knee level) 135 x 3 225 x 3 315 x 3 405 x 2 495 x 2 585 x 1 635 x Miss (grip) Damn was I pissed off today! My gym always has a bag of chalk thats available for everyone to use and for whatever reason today the chalk wasn't there. Pulled 635 all the way up almost 100% lockout but my grip slipped and I dropped the weight on the pins. Incline DB Rows: 45's x 12 45's x 12 60's x 7 60's x 7 60's x 7 Did some reverse incline DB rows today, hit my lats pretty hard. My rotator cuffs were killing me after yesterdays 12 sets of BTN presses, lol. Still managed to hit my lats pretty hard here today. Suspended Good Mornings: 225 x 2 225 x 2 225 x 2 225 x 2 225 x 2 225 x 2 225 x 2 225 x 2 Did 8 sets of 2 in suspended GM's, really good sets. My lower back was toast after these 8 sets. Not bad, at all. Nautilus Pullovers: 240 x 12 240 x 12 Did a few sets of pullovers since I rarely do these anymore on Westside. Good sets, though, nice slow negative. Smith-Machine BTB Shrugs: 245 x 10 245 x 10 245 x 10 Nice sets of shrugs to finish up my workout today, really hit my traps hard. I absolutely love BTB smith-machine shrugs! 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: 2 scoops of weight-gainer + 1 pint of skim milk Meal 3: 1/2 whole-wheat peanut butter sandwich Meal 4: 2 scoops of weight-gainer + 1 pint of skim milk Meal 5: soy protein bar Meal 6: whole-wheat turkey & cheese sandwich Meal 7: tuna + crackers Meal 8: 3-4 tbsp. peanut butter Sleep: 7 hours. Last edited by M.J.H. : 07-06-2005 at 10:35 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

07-05-2005, 02:54 PM	#99
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	ME Bench Decline run to a 1RM Tate Press 10 sets of 2 Close-grip Bench (as close as you can balance and control) 4 sets of 6 Side Laterals 2 sets of 12 Flat DB Press 1 set, rep to failure. (try to pick a weight where you fail around 25) DE Sq/DL Speed Deads 8 sets of 3 (use a wide stance for 4 sets and a narrow stance for 4, but not your normal stance) Pull-Throughs 5 sets of 5 SLDL 6 sets of 2 Ham Curls 3 sets of 12
	yay.

07-05-2005, 06:59 PM	#100
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	SF: Thanks man, will do. Both workouts look good---I am looking forward to doing them. If you get a chance before Saturday to post up my DE bench workout that would be great man, thanks again. I'm feeling great so far combining your workout advice with M1T---I really think this combo is as good of gains as I can get.
	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

07-05-2005, 09:02 PM	#101
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	SICK weight Brother, just SICK!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

07-05-2005, 10:28 PM	#102
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	Jump on MonStar's program, Arch.
	yay.

07-06-2005, 02:43 PM	#103
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Archangel: Thanks man! Like SF said, jump on the Westside bandwagon! SF:
	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

07-06-2005, 02:43 PM	#104
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Wednesday; 7-6-2005 Rest Cardio: 12 minutes of interval training on the treadmill; alternating 75-seconds of walking at 3.5 MPH with 30-seconds of running at 12.0 MPH. This was exhausting! 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: 1% cottage cheese + yogurt Meal 2: whole-wheat tuna sandwich Meal 3: low-carb peanut butter sandwich Meal 4: tuna + crackers Meal 5: whole-wheat turkey & cheese sandwich, 5mg M1T Meal 6: grilled chicken wrap Meal 7: 2 scoops of weight-gainer + skim milk Meal 8: chicken noodle soup, 5mg M1T Sleep: 6.5 hours. Last edited by M.J.H. : 07-07-2005 at 01:56 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

07-06-2005, 03:51 PM	#105
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,098 Photos: 1	it's weird. Some days you get like 6 hours of sleep and other days you get 8. Is it because you wake up in the middle of the night, not sleep too well or go to bed later than usual? btw, hows the BFFM book if you had time to read it?
	My Journal

07-07-2005, 05:00 PM	#112
sftwrngnr Registered User Join Date: May 2004 Location: Chandler, AZ Posts: 187 Photos: 2	Hey Mike, You rock man.... so I did some Tate presses today. You definitely get my props. Awesome workout!
	*"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

07-07-2005, 06:50 PM	#115
LauraMarie MonStar's Girlfriend <3

07-06-2005, 07:01 PM	#106
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	shiznit: Hey man, thanks for checking out my journal. Yeah my sleep is all over the place a lot of the time. I try and get a minimum of 7 hours every night without fail but sometimes due to my schedule and different things going on, its just not possible.
	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

07-07-2005, 01:02 PM	#108
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	DeadBolt: LOL, that would be nice. I always feel like taking a nap in the late afternoon but I'm at work so its not really an option.
	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

07-07-2005, 01:03 PM	#109
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Thursday; 7-7-2005 ME Bench (50 minutes, 23 sets) Decline Bench Presses: 135 x 3 185 x 3 225 x 3 275 x 2 315 x 2 345 x 1 385 x 1 395 x 1! Really really impressed myself with my decline pressing strength today. I don't know if its the M1T or what but I am nothing but pleased. 395 came up very smooth. I was going to try 405 but I figured I am better off trying it fresh not after 385 and 395 singles. Tate Presses: 90's x 2 90's x 2 90's x 2 90's x 2 90's x 2 90's x 2 90's x 2 90's x 2 Nice sets of Tate presses here today, did 8 sets of 2 instead of 10 sets of 2 because I was a bit pressed for time. I've been late to work nonstop lately. Really hit my triceps though with these 8 sets. My triceps were TOAST. CG Bench Presses: (hands 3" apart) 225 x 6 225 x 6 225 x 5 225 x 5 WOW, these CG bench sets were exhausting! After 8 sets of Tate presses my triceps had nothing left. Did these with as close of a grip as I could possibly handle without wrist pain. Nautilus Lateral Raises: 180 x 11 180 x 11 Flat DB Presses: 85's x 27! Finishing set of flat DB presses was great, beat the hell out of my pecs and triceps. After about 20 reps I was completely trashed. The last 7 reps I was barely completing each rep. 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: 1/2 peanut butter sandwich Meal 3: whole-wheat tuna sandwich Meal 4: raw walnuts, 5mg M1T Meal 5: whole-wheat turkey & cheese sandwich Meal 6: 2 scoops of weight-gainer + skim milk Meal 7: tuna wrap, 5mg M1T Sleep: 8 hours. Not bad. Last edited by M.J.H. : 07-08-2005 at 02:31 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

07-07-2005, 01:42 PM	#110
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	That's a superb ME day! When you're free, take a second and just add up all the weight you lifted today. That's what a routine is supposed to look like.
	yay.

07-07-2005, 01:56 PM	#111
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	SF: I can't argue with you there bro, I was really impressed with my workout this morning. I was feeling pretty damn good when I woke up so I had a feeling I was going to have a solid workout. I'm looking forward to tomorrow's DE session so we'll see how that goes. Any ideas yet for my DE bench day? Also, is a bad idea to throw in some rows in tomorrow's DE squat/deadlift session?
	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

07-07-2005, 05:41 PM	#113
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Wow Mike!!! That is a great w/o, congrats on your PR and ALL that weight!
	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...

07-07-2005, 06:26 PM	#114
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	sftwrngnr: Hey bro, thanks for stopping by. Those Tate presses today absolutely blasted my triceps! I really like the 8-10 sets of 2-3, lately I attribute a lot of my strength to this principal that SF showed me. Rocco: Thanks man! I was really really pleased with 395. My spotter said I should have tried 405 but I knew that if I didn't get it, mentally this would have slowed me down some. So maybe in a few weeks I'll try 405 on decline fresh.
	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