MonStar's Journal: Strong & Lean

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  1. #1
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    Post MonStar's Journal: Strong & Lean

    Sorry for the confusion everyone, I apologize for all of the confusing journals lately. I was honestly going back and forth about whether or not I should actually go with NHE (Natural Horomonal Enhancement) or not.

    My goals are strength, and fat-loss.

    I have decided that I am going to start NHE. "Natural Hormonal Enhancement" is a book by Rob Faigin. The diet in a nutshell is basically Atkin's style all of the time, and then roughy every 3rd or 4th day I will have a refeed. On a refeed day basically the day is normal for the most part and then at night I will refeed on low-fat, high-carb foods for 3-4 hours. It's basically a chance to pig out on carbs without eating a lot of fat at all. Usually its a lot of fun, to be completely honest. To those of you who want more info about NHE, info about the book and diet can be found here:

    www.extique.com

    The program that I am following is a modified version of Westside, basically. And here is a rough layout of what it looks like:


    Lower Body 1 (deadlift)
    Deads/GoodAMs (sometimes we'll do speed work): to a 1RM (always mix it up)
    Compound Assist: high/low (pick any leg lift you like. leg press, SLDL, etc)
    Legs: 4 sets of 6 (prefer hamstrings here, hypers maybe?)
    Back: 5 sets of 5 (rowing or chinning, etc)
    Biceps: whatever you want

    Upper Body 1
    Flat Bench (or variation): sets of 3 to a 3RM
    Variety Pressing (JM's, CG Decline, Dips, etc): high/low like you do now
    Triceps: 2-3 sets of 4-8 (skulls, etc)
    Shoulders: 4 sets of 6 (heavy like a db press or uprights) (waves, this will change often)
    Shoulders: 2 sets of 12 (side laterals or front raise)

    Lower Body 2 (squat)
    Squats/Good AMs (sometimes we'll do speed work): to a 1RM (always mixing it up)
    Compound Assist: high/low (SLDL, Good AMs, etc)
    Heavy Legs (something suspended, or even negatives): 6 sets of 4 (hypers, suspended AMs, etc)
    Hamstrings: 4 sets of 6 reps
    Heavy Back: 3-6 sets of 4-6 reps (rowing)
    Heavy Back: 3 sets of 8 (chins, whatever)
    Biceps: anything you want

    Upper Body 2
    Close-grip Bench (or variation, treated as a warmup): sets of 5 to a 5RM
    Rack Lockouts: to a 1RM (vary the lockout, 4", 6", etc)
    Triceps: 8 sets of 4-6 (skulls, oh db press, etc and go HEAVY)
    Triceps: 4 sets of 6 (pushdowns, dips, etc)
    Shoulders: 4 sets of 6 (side laterals or front raises)
    To those of you who have any questions, comments, suggestions, feel free to post away.
    Last edited by M.J.H.; 06-15-2004 at 04:00 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

  2. #2
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    ---Here is a quick progress picture so I can use this to gauge the progress of the diet. This was taken today, and I weigh 232 lbs.

    Also measured my waist today, with abs flexed, and it measured 39.5 inches, right at my navel which is absolutely sickening. I am going to start taking waist measurements with each progress picture, so this will help me keep track of my fat gain.
    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

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    Day 1
    6-15-2004

    Lower Body 1

    Sumo Deadlifts:
    135x3, 225x3, 275x2, 315x1, 365x1, 405x1, 455x1, 495x1

    Conventional Deadlifts:
    545x1, 585x1, 640x0

    Platform Deadlifts: (4" extended ROM)
    545x1, 545x1, 545x1, 545x1

    Hyperextensions:
    145x6, 145x6, 145x6, 145x6

    Close-Grip Cable Pulldowns:
    215x8, 215x8, 215x8

    Parallel-Grip Support Rows:
    165x12, 165x12

    Decent workout today, honestly. Not the greatest, or the absolute worst. I am not sure what I think about all of these sets before my 1RM at this point. I feel like after 4-5 sets even if they are singles I am somewhat worn out. And by the time I get up into the heavier weights I am exhausted. Started off thinking that I was going to for a sumo 1RM. By the time I got up to 495 it felt extremely heavy. So I decided to switch over to conventional. Pulled 545 and 585, came up slow. 640 I got about halfway up and then just couldn't budge it anymore. I am not sure what the problem is there. Whatever.

    Did 4 singles off the platform with 545, basically working on kicking my hips forward as I come up and pulling my shoulders back. Seemed to help some, whatever. With a 4" extended ROM I was pretty happy pulling 545. Moved onto some heavy hyperextensions today. I really like them, I think I am going to make a video of them soon, so you guys can see my technique. I do them Zercher style with an EZ-curl bar. Hit 4 sets of 6 with 145. Finished up with some lat accessory work. 3 sets of 8 and then 2 sets of 12. Not too bad at all. Lats were toasted, so were my biceps.

    Diet:
    - 3 scrambled eggs, 3 strips of bacon
    - tuna + mayo
    - whey protein postworkout
    - pork rinds + french onion dip
    - chicken, broccili + cheese + butter
    - low-carb banana nut bread, low-carb milk, low-carb ice-cream

    Diet was pretty good today I think. Ended up today with roughly 20-25g of carbs of today. So not too bad for my 1st day of NHE. Really happy to be back on this diet. My fat-loss last time on this diet was very substantial, so I am hoping for the same kind of results.

    Sleep: 8 hours.

    Weight: 232 lbs. That's absolutely f*cking ridiculous IMO. Over 230 lbs., and an almost 40 inch waist. WTF? I am so f*cking pissed right now. I really think that NHE will work well for fat-loss, I just HAVE to stick with it. If I slack off and binge etc. it's going to blow up in my face for sure.
    Last edited by M.J.H.; 06-16-2004 at 01:34 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

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    We already talked about it, but don't sweat the workout. Missing a 15lb PR just comes with the business sometimes. If we always hit 15lb PRs we'd all be elite level lifters by now.

    Let's just keep things going. We'll lower the accessory volume a bit to compensate for the lack of carbs, but there's nothing sticking out as bad in recent workouts, so drastic changes won't be necessary.
    yay.

  5. #5
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    Good luck. Again... lol
    P-side Inc.

    "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

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    SF: Yeah I guess it wasn't that bad of a session overall. I am not sure what the hell I was so frustrated about. Whatever. Definitely let me know what you think I should lower. Tomorrow is Upper1 what do you have in mind? Probably going to be beating up my shoulders pretty good.

    PreMier: LOL, thanks man.
    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

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    Honestly, the only thing that needs removing is the " Hamstrings: 4 sets of 6 reps" on Lower2. Just progress like we've talked about, and you'll have days where you hit 60 and don't finish and you'll have days where you get it all done.

    For your 3RM work, do a close-grip bench or decline to a 3RM. After that pick stuff you like and just stick to the routine.
    yay.

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    SF: Yeah okay man, it's not a problem at all for me to continue doing the regular volume. As long as I continue to get enough sleep, and food in me before my workout, I should be okay. We'll see what happens. I can always schedule big lifting days the morning after my refeed. We'll see what happens. 3RM work on CG bench sounds good.
    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

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    Day 2
    6-16-2004

    Upper Body 1

    Close-Grip BB Presses:
    135x3, 185x3, 225x3, 255x3, 285x3, 305x3!

    Flat DB Presses:
    120x6, 120x6, 120x6, 120x6

    Skullcrushers:
    125x6, 125x6, 125x6

    Upright Rows:
    175x6, 175x6, 155x8, 155x8

    DB Lateral Raises:
    40x8, 40x8

    Good workout today I think, my left elbow/forearm is still giving me some pain though, for whatever reason. Only when my brachioradialis touches my biceps/brachialis though. When my arm is straight it feels fine. During CG bench it was aching somewhat. Not too bad, but still, pain that isn't necessary. Hit 305 for a triple, a new PR! Moved onto flat DB presses for 4 sets of 6 with the 120's. Very very pleased with my strength here. Skullcrushers really ached my left elbow/forearm. Not sure what to do I am currently taking glucosamine and MSM. Whatever.

    Upright rows were friggin' awesome today. Really intense sets. Beat the hell outta' my delts and traps. Shoulders really took a beating here today. Finished up with 2 sets of DB laterals. My shoulders were pretty wiped out from the laterals. Overall workout was pretty damn good.

    Diet:
    - tuna + mayo
    - pork rinds + french onion dip, 1/2 Atkin's bar, cheese
    - cheeseburger
    - whey protein postworkout
    - BBQ wings, cheese
    - low-carb choclate
    - 2 bacon cheeseburgers + mayo
    - low-carb ice-cream, low-carb choclate milk

    Diet was okay today, really need to take it easy on the low-carb foods like choclate, ice-cream, etc. Low-carb choclate milk is absolutely AWESOME. It's 2g of carbs per 8 oz. glass and 12g of protein. Talk about good stuff.

    Sleep: 3.5 + 3.5 hours. Had to get up and drive home. Damnit.

    Weight: 229 lbs. Getting better.
    Last edited by M.J.H.; 06-16-2004 at 10:22 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

  10. #10
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    I will breakdown why this was such a badass workout:

    When doing 3RM work, the working range is 80-89%. Here's what you did.

    135x3 (44%)
    185x3 (61%)
    225x3 (74%)
    255x3 (84%)
    285x3 (93%)
    305x3! (100%)

    3 sets of 80% or better, and the set before that was almost 75%! Excellent progression as well. Next time you hit Upper1 do this same scheme on CG Incline. This was really good, solid lifting. Accessory work was spot on.
    yay.

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    SF: Wow, thanks for putting my workout into that perspective. I guess it was a good workout afterall. 285 for a triple felt very very strong. 305 for 3 wasn't bad either. The 3rd rep just slowly made it up though. Oh well. I am really getting good in CG bench at tucking my elbows underneath the bar. I really think that's helping. Next session is Lower2, my squat day, any ideas?
    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

  12. #12
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    High box squats for the ME lift, and SLDL for high/low. Something like this....

    High box squats (and I mean high, shouldn't be anywhere near parallel)
    SLDL high/low
    Hypers or Leg Press 4x6
    Back 3-4x6-8
    Back 4x6
    Biceps (whatever)
    yay.

  13. #13
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    Damn, you have quite the coach Mike. Nice workouts man.
    P-side Inc.

    "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

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    SF: Okay man, looks good. I am not sure what kind of weights I am going to throw around on the high box squats. For whatever reason I never feel too strong on them. I'll definitely give them a shot though with my new squatting form. We'll see what happens. Thanks for the recommendation though, always appreciate it.

    PreMier: Haha, I definitely have the greatest coach. Thanks for the support.
    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

  15. #15
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    Quote Originally Posted by MonStar
    SF: Okay man, looks good. I am not sure what kind of weights I am going to throw around on the high box squats. For whatever reason I never feel too strong on them. I'll definitely give them a shot though with my new squatting form. We'll see what happens. Thanks for the recommendation though, always appreciate it.
    That's good. Work the weaknesses to improve the strengths. Just remember to sit back, etc.
    yay.

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