Thread: MonStar's Walking on the Westside!

Wednesday; 8-3-2005

ME Bench

Suspended Bench Presses: (wide-grip, bar 2" from chest)

135 x 3
185 x 3
225 x 3
275 x OUCH!

My left hand is absolutely killing me, I really need to get it checked out. I tried 275 and my left had was just in excruciating pain. I don't know what I am going to do about this. I think its just a really bad sprain, hopefully.

Rope Cable Pressdowns:

Stack x 5
Stack x 5
Stack x 5
150 x 12
150 x 12

Some good sets today of rope pressdowns for my triceps. Used the entire stack for 3 sets of 5 then dropped down for a few sets of 12. My triceps were trashed.

One-Arm DB French Presses:

40's x 8
40's x 8
40's x 8

Did some French presses for my triceps, nothing too exciting. Beat my triceps up pretty good with these after rope pressdowns.

Nautilus Pec-Deck Flyes:

220 x 8
220 x 8
220 x 8
170 x 14

Nice sets of pec-deck flyes today, I really love this exercise. Just one set of this exercise and my chest is completely pumped. Its one of the few exercises that really isolates my pecs completely.

Upright Rows:

135 x 7
135 x 7
135 x 6
135 x 6

Did some upright rows today---not too bad I guess. Hit my shoulders pretty damn hard.

Nautilus Lateral Raises:

200 x 8
200 x 8
170 x 11
170 x 11
150 x 16

Finished up today with some lateral raises! I did a few extra sets to get a good look at this girl in the Nautilus room of my gym, wow, smokin' hot. Of course I didn't have the balls to say anything to her, lol.

Diet/Supplements:

Preworkout: 2 scoops of weight-gainer + skim milk
During Workout: 24 oz. Gatorade + 5g creatine
Postworkout: 1 scoop of whey protein + skim milk
Meal 1: 6" turkey & cheese sub
Meal 2: tuna wrap
Meal 3: whole-wheat tuna sandwich
Meal 4: 1/2 whole-wheat peanut butter sandwich
Meal 5: grilled chicken + broccoli & cheese
Meal 6: 1% cottage cheese + yogurt
Meal 7: 5-6 tbsp. of peanut butter
Meal 8: low-fat turkey chili & beans

Estimated Calories: ~4,500

Sleep: 7 hours.

Good session. Definitely get the hand checked out. They'll probly wrap it and give you an icing schedule and recommend resting it. Either way, take care of it.

Hey hope that hand feels better for ya. Nice work in your sessions!

Do you use chalk and/or straps, more specifically...for deadlifts?

SF: Yeah man, we'll see. I honestly just think that its really badly bruised. I mean my knuckles on the outside are dark brown compared to my other hand. It's felt better every single day. So I'm going to give it a few more days before I do anything.

Alaric: Thanks man, tomorrow's session is going to be lame because my hand is still f*cked up. I don't ever use straps or gloves on any lifts, and especially not deadlifts. The only thing that I use is chalk. No belt, no straps, no hooks, no gloves, no suits, etc.

Heya man sorry to hear the hand stillllll isn't getting better! Def go get it checked out brotha!!

I use chalk on my deads as well and love it!

DeadBolt: Hey man, thanks for stopping by. Yeah I really hope that my hand is 100% back to normal in the next week or so. It feels a little bit better every single day. So I really think that it's just a matter of time.

Thursday; 8-4-2005

DE Deadlift (50 minutes, 25 sets)

Worked out in a new gym today and got a few comments on my physique and a few on the A&F shirt that I was wearing, it said "you're better off without me" on it, lol.

Speed Deadlifts:

365 x 2
365 x 2
365 x 2
365 x 2
365 x 2
365 x 2
365 x 2
365 x 2

Decent sets today, my left hand was bothering me throughout all of these 8 sets. Whatever. Used a little more weight and did 8 sets of 2 instead of my usual 8x3.

BTN Cable Pulldowns:

220 x 5
220 x 5
175 x 9
175 x 9

Good sets today of BTN pulldows, hit my lats pretty damn hard. Dropped the weight and finished up with 2 sets of 9 with 175.

Suspended Good Mornings:

225 x 4
225 x 4
225 x 4
225 x 4

Ouch, beat up my lower back hard with these 4 sets of suspended good AM's. Really hit my lower back hard, trying to kickstart my lower back strength to eventually pull 675.

Hammer Strength Iso-Rows:

245 x 12
245 x 12
335 x 6
335 x 5

Hammer Curls:

65's x 7
50's x 12

Did some Hammer Strength rows, and then some hammer curls. The rows were great, I really liked them a lot. Nice for a change of pace, for sure.

CG Cable Upright Rows:

160 x 10
160 x 10
160 x 10

Finished today with some upright rows for my traps, good sets. My traps really seem to be coming along, finally.

Diet/Supplements:

Preworkout: 2 scoops of weight-gainer + skim milk
During Workout: 24 oz. Gatorade + 5g creatine
Postworkout: 1 scoop of whey protein + skim milk
Meal 1: 1/2 smoked turkey & cheese sandwich
Meal 2: 1% cottage cheese + yogurt
Meal 3: 1/2 whole-wheat peanut butter sandwich
Meal 4: 1/2 smoked turkey & cheese sandwich
Meal 5: 1/2 turkey & cheese sandwich
Meal 6: MRP bar
Meal 7: 4-5 tbsp. peanut butter
Meal 8: 1% cottage cheese + peanut butter

Estimated Calories: ~4,300

I decided to start keeping a rough estimate of how many calories I'm consuming at the end of each day. Just to get an idea, basically. Lately I feel like I might be either 1) retaining some water or 2) gaining a little flab. So I'm going to start some T3 as soon as it comes in the mail and take care of this problem.

Sleep: 7 hours.

Friday; 8-5-2005

Rest

Rope Cable Crunches:

80 x 15
80 x 15
80 x 15
80 x 15

Some decent sets of cable crunches today, really seemed to hit my abs harder than usual. Probably because I'm working out in a new gym.

Seated Calf Raises:

270 x 20
270 x 20
270 x 20
315 x 15
180 x 40

Nice sets today, really trying to add some size to my calves.

BTB Wrist Curls / Reverse BB Wrist Curls: (superset)

135 x 15 / 45 x 25
135 x 15 / 45 x 25
135 x 15 / 45 x 25

Ouch, hit my forearms pretty damn hard today. Supersetting these really beat the hell out of my forearms. Nice burn, and pump.

Diet/Supplements:

Preworkout: 1 scoop of whey protein + skim milk, 50mcg T3
Postworkout: 1 scoop of whey protein + skim milk
Meal 1: 1% cottage cheese + kashi cereal
Meal 2: 1/2 smoked turkey & cheese sandwich
Meal 3: 1/2 whole-wheat peanut butter sandwich
Meal 4: 1/2 smoked turkey & cheese sandwich
Meal 5: chicken noodle soup
Meal 6: whole-wheat tuna sandwich
Meal 7: grilled chicken pita
Meal 8: garden salad, chicken noodle soup, breadsticks
Meal 9: 1% cottage cheese + yogurt

Estimated Calories: ~5,000

Sleep: 7.5 hours.

Hey MonStar, awesome session are you cutting or maintaining at the moment?

If by cutting or maintaining strength, I'd say the answer is neither. He's exploding. :P