MonStar's Journal: Absolute Dedication

[M.J.H.]

PreMier- LOL, well at least I don't use p*ssy wraps! I hate seeing guys using wraps!

SF- Wow, absolutely terrific article SF, thanks so much bro. Okay some of the things that I am going to note the next time the I squat:

- fill my lungs with air when I unrack the bar, and before I come down with the weight
- use a wide stance, and stick my toes out some
- push the weight into the outside of my feet, as if I am trying to spread the floor apart
- stick my a*s out and stick back with the weight
- stick my chest out as I come down with the weight and arch my back
- grip the bar very tight and pull down with the bar, as if I am trying to break the bar over my back

Lots and lots of pointers that I never even thought about. Thanks again for the article. Sorry, you might have missed this:

BTW, SF, my next Upper2 and Lower2 sessions are coming up, anything in mind? I havn't changed things up too much lately on bench. CG inclines?

 

[Saturday Fever]

- fill my lungs with air when I unrack the bar, and before I come down with the weight

Not your lungs, your belly. Reread that part, it's very important to stability.

For Upper2 warmup with sets of 5 on CG Incline then find a 1RM on 4 or 6" lockouts.

Lower2 I'm not sure yet. I'll have something tomorrow.

 

[M.J.H.]

SF- Okay, I'll definitely have to keep that in mind man, thanks again for posting the link, appreciate it. Okay, tomorrow I'll start with CG inclines for sets of 5. And then work up to a 1RM on lockouts. Lower2 I am probably going to start with speed deadlifts, and then after that it's up to you.

 

[ncgirl21]

Morning Mike!! Everything's looking good- your going to be able to move houses soon!!

 

[M.J.H.]

Andrea- Thanks so much for the support, really appreciate it. Yeah I am really hoping to continue increasing my strength at a pretty good rate for the remainder of 2004. By January 2005 I would love to hit a 405 bench, 700 deadlift, and maybe even a 600 squat. If I hit all of those, I would honestly be extremely pleased with my strength.

 

[M.J.H.]

Tuesday, 5-25-2004

Diet:
- MRP + 2% milk
- Gatorade during workout, whey protein postworkout
- Trioplex bar, Myoplex shake
- chicken quesadillas, 8" BBQ chicken pizza
- Metrx shake
- MRP
- Metrx shake
- breaded chicken, Healthy Choice ice-cream
- whey protein + 1% milk, breakfast bar

Really need to cut out the Healthy Choice ice-cream, lol, it's so damn tasty though! Diet was okay today I guess. Ended up with roughly 4.6-4.8K calories, and right around 360-370g of protein. Not bad at all.

Sleep: 7 hours.

Weight: 226 lbs.

Upper Body 2

Close-Grip Incline BB Presses
135x5, 185x5, 225x5, 225x5, 225x5

8" Lockouts
135x3, 225x3, 315x2, 385x1, 425x1!, 435x0

JM Presses
185x8, 185x8, 205x6!, 185x7, 185x7

Tate Presses
60x8, 60x8, 60x8, 60x8

Upright Rows
155x6, 155x6, 155x6, 155x6

Overall workout today was friggin' great, and it's hard to believe that today was my 5th day of training in a row. Tomorrow is going to be a rest day no questions asked. No matter what I am going to force myself to take a rest day, I really really need it I as much as I tell myself that I don't. Anyway today started off with CG inclines, and worked my way up to 3 sets of 5 with 225. The last 2 reps of 3rd set I barely got so I stopped there. Moved onto 8" lockouts where I hit 425 for a single, not too bad at all IMO.

Next 2 exercises destroyed my triceps, holy sh*t. Did some JM presses (basically just skullcrushers keeping your elbows pinned to your sides taking the bar to your mid/upper-chest). Worked up to 205 for 6 which is a PR for me for this exercise. Then I moved onto Tate presses that really beat my triceps up, too. Finished up with upright rows today, good sets there without a doubt. Using SF's advice on 4 sets of 6 for my shoulder accessory work.

---Decided to go back to the gym tonight and do calves!

Seated Calf Raises
180x30, 180x30, 180x30, 180x30, 180x30
250x20, 250x20, 250x20, 250x20, 250x20
300x10, 300x10, 300x10
CAT: 230x30, 230x20, 230x20, 230x15, 230x15
140x50, 140x50

Followed this up immediately with 5 painful minutes of incline walking on the treadmill, 15% incline @ 4.0 MPH. Ouch.

LOL, I am not sure why out of nowhere I had this incredible urge to go to the gym. Anyway, I did about 45 minutes of calf training. Talk about some INTENSE work, lol. My calves were so cramped up and aching afterwards I could barely drive home.

Day 9 of 6-OXO, still at 3 caps 2x per day. Almost out of my first bottle, and ready to start up on my 2nd bottle. Trying to figure out what kind of PH/PS I want to try after my 6-OXO runs out. I am thinking maybe a 1-AD cycle? I am not sure just yet. Definitely oral though, no more topicals for me.

 

[Saturday Fever]

Oh don't woryy, after 2 weeks of a strict 4 sets of 6, we're going to up the intensity and make your shoulders turn into boulders.

We're going to do cycles of intensity on your shoulders for the next 8 weeks. Should make for some great gains in strength and size.

 

[Saturday Fever]

Actually, here's what I'd prefer to see for your Lower2 day. Do squats, but stay light. Never do more than 5 reps and never do more than warmup weights. Let's say 5-6 sets of 1-5 reps. Try to tape yourself. Not for me to see or anyone else, unless you want us to see. Tape yourself and compare your form to the video I linked. It's going to feel very strange at first, so keep it to warmup weights and just get used to it and how it feels.

Your second exercise should be Suspended Good AMs. Either start lower than last time or higher than last time. Hit a 1RM either way.

 

[atherjen]

bbq cluck cluck pizzzzaahhhh trioplex bar? dont tell me it was choc coconut!
badass, yummy foods! ......but *ahyem* doesnt aid in fatloss.

darn nice lockouts and JM presses!
ahh more CG incl bench! right on!! your tri's must have been toast today!

 

[PreMier]

Originally posted by MonStar
Day 9 of 6-OXO, still at 3 caps 2x per day. Almost out of my first bottle, and ready to start up on my 2nd bottle. Trying to figure out what kind of PH/PS I want to try after my 6-OXO runs out. I am thinking maybe a 1-AD cycle? I am not sure just yet. Definitely oral though, no more topicals for me.

You would be disappointed. M-1T, and M-dien are THE BEST. Why would you settle for anything less?

 

[Saturday Fever]

And at $10 a bottle, why bother leaving M1T? I'm in Premier's camp on this one.

 

[M.J.H.]

SF- Okay man, I am really looking forward to getting my damn shoulders to grow. That's going to be friggin' awesome. I always love big shoulders, I really think they set off a physique, lol. Anyway, I really really would like to employ the same kind of thing to my lats though. I mean it maybe in my head but I feel like my lats are not keeping up in terms of growth with my triceps, etc. My chest seems to still be coming along even though I have not done any DB flyes, etc. But my lats I just feel like need some kickstarting, if that makes any sense.

Okay, so for my Lower2 session basically just do light speed squats, focusing on my technique more than anything. That's no problem at all. With suspended good mornings I am not sure how I am going to set them at a different height. It's weird because I tried setting them a notch lower and they felt extremely awkward, and at a notch higher I still think they would feel really really awkward, I am not sure why.

Jen- LOL, my Trioplex bar was peanut butter banana flavor or something like that. Was pretty good IMO, 31g of protein I think it was. Not too bad at all. Yeah Jen my triceps were destroyed today, along with my calves lol, as you already know! The BBQ chicken pizza was absolutely awesome, it was from a local steakhouse. I get hungry just thinking about how good it was.

PreMier- You're absolutely right bro. Thanks. I am either going to start another M1T cycle or M-Dien. Actually after researching I found the Methyl-Dien, and I am definitely going to stick to Methyl-1-Test. Just because the reviews are so much more positive, and because I have already taken it and felt friggin' great on it. This time around I think I'll see better results. Since I am going into it fresh without the S1+ first.

 

[Rocco32]

I've only read the last page but this looks like a very interesting journal. Looks like your doing great MonStar! You are one strong SOB!!! That's for sure.

SF- So are you training certain IM members here? Are you training in powerlifting?

 

[M.J.H.]

rock4832- SF is training a few members at IM here. And his training methods are 100% solid. The guy knows his sh*t and can back it all up completely. He deserves all the credit in the world, honestly---a good friend, and has helped my lifts skyrocket. I am following what he says to a 'T'.

BTW, to answer you questions, lol, yes I think that he's the most knowledgeable in strength training, but also knows a great deal about hypertrophy, etc. Follows the advice a lot of Mel Siff from the book "Supertraining," I am not sure if your familiar wtih it. And as far as I know he's training myself and Jen (atherjen) specifically.

 

[M.J.H.]

---Here is an inspirational pic. This is a BigChaseyChase some of you might know him as from WBB, his username is now changed to BCC. This is the kind of physique that I want to achieve. Same % of bodyfat and everything.

 

[Rocco32]

Cool, you can just call me Rock or Dave I'm very interested in doing some strength training. I'll have to follow along for awhile!

 

[Saturday Fever]

rock, I wouldn't say I train as much as I give advice and help. I just really enjoy watching people do well.

 

[M.J.H.]

rock- Yeah man, definitely follow along, and ask questions all you want. I am sure that myself or SF will answer them pretty quickly. Strength training is definitely a lot of fun. IMO it's a lot more fun than training for size alone. Training for size alone is so damn frustrating sometimes. Thanks again for checking out my journal.

SF- Yeah the advice you give is absolutely awesome as you know man, and it's extremely appreciated. I can't thank you enough for the advice and insight you have given me this entire time.

BTW, do you have any kind of advice or any kind of ideas for helping kickstart my upper back hypertrophy? I know you said you're working on helping out my shoulder development, could we possibly do the same kind of thing for my lats? I really want to add some size to them...

 

[M.J.H.]

Wednesday, 5-26-2004

Diet:
- MRP + 1% milk
- Myoplex shake
- 1/2 turkey & cheese sandwich, mixed fruit
- 11 granola bars, Pepsi
- 14 sugar cookies, Pepsi
- meatball ravioli, Pepsi
- 6 sugar cookies, Pepsi, fruit punch
- cheesecake, apple pie, fruit punch
- tuna & cheese sub, Combos, frozen cappucino, Mountain Dew
- 2% milk, choclate

My diet today as you can see was absolutely sickening. Felt sick to my stomach and ended up throwing up some of what I ate today. Obviously an extremely disgusting thing even for me to experience. Again, this is all that I can remember from today, it honestly could be more. I am sure there are things here and there that I am forgetting.

Sleep: 8 hours.

---Decided to take a waist measurement this morning, what a dissapointment. I havn't taken my waist measurement in a long, long time. With my midsection flexed, right at my naval, my waist measured 37.5", which is honestly just pathetic. I can see my abs, etc. I am not sure what the problem is. I am going to really try and get this measurement down. I'll take it again next Wednesday I think.

Rest

Finally a rest day! I had trained 5 days in a row, I really really needed this rest day, lol. I am not even sure why I trained so many days in a row honestly. Just got the urge to everyday so why talk myself out of training if I want to?

Day 10 of 6-OXO, today is the last day of 3 caps 2x per day. Tomorrow I start 2 caps 2x per day, so we'll see how that goes.

 

[stencil]

Kickin' ass as usual, Mike. Sometime soon I want to ask you and SF about a tweak in my routine. I'm ready for a change.

 

[BCC]

Originally posted by MonStar
---Here is an inspirational pic. This is a BigChaseyChase some of you might know him as from WBB, his username is now changed to BCC. This is the kind of physique that I want to achieve. Same % of bodyfat and everything.

Glad to know I inspire you


But you should aim higher, I'm only just getting started

You're already putting up massive lifts, just need to nail that diet down.

 

[M.J.H.]

stencil- Thanks man, I am sure that you can shoot SF a PM and he'll definitely get back to you. A really great guy, always trying to help people. Thanks again for the support.

BCC- Thanks for stopping by man, really appreciate it. Your quads in your avatar are absolutely insane. I am mainly talking about your symmetry and your bodyfat %, really looks incredible. Well developed delts and traps with a low % of bodyfat just look phenomenal. I am going to look for a lat spread of yours to post---that's where the real inspiration is at!

I know my godd*mn diet is always my friggin' downfall. I either keep a really strict diet for a few days and then binge uncontrollably or keep a moderately clean diet cheating here and there all the time. I cannot deal with the binges anymore so I am liking more the way that I am eating now. Thanks again for stopping by.

 

[Saturday Fever]

Diet is an entirely separate form of training, I'm sure Chase will agree. You have to approach everything the way you approach your training, it has to be planned and there have to be reasons for it. But when you're ready you'll do it.

 

[atherjen]

Well said SF!

 

[Sapphire]

Originally posted by BCC
Glad to know I inspire you


But you should aim higher, I'm only just getting started

You're already putting up massive lifts, just need to nail that diet down.

That's YOU in that pic and you are just getting started??? Can't be... you are huge and ripped!!! Or are you sorta teasing about that??

Your quads amazing!! How do you do it? I cannot seem to make my legs grow for the life of me!!

Hi there MonoStar, Sweetie!

 

[Monolith]

Damn, BC is only 18 too?? I think we're talking to the next Mr. Olympia here.

 

[X Ring]

does anyone else find sapphire's avator really distracting!! I cant get anything done, not that its such a bad thing. I wish I had a larger size picture.

Mike, hang on there, I hear you on the dieting and SF is definitely right on but if you cant handle really clean make it just mostly clean and plan you cheats. You can do it, you have the dtermination in the gym just gotta bring that to the kitchen

 

[PreMier]

Originally posted by Monolith
Damn, BC is only 18 too?? I think we're talking to the next Mr. Olympia here.

Only 18? Holy fuck...

 

[Saturday Fever]

That's why I chuckle when people say "genetically gifted" when what they should be saying is "dedicationally gifted." Chase and MonStar both bust their asses. Anyone who does the same and follows GOOD training principles would see nothing less than similar results.

 

[Monolith]

Originally posted by Saturday Fever
That's why I chuckle when people say "genetically gifted" when what they should be saying is "dedicationally gifted." Chase and MonStar both bust their asses. Anyone who does the same and follows GOOD training principles would see nothing less than similar results.

Eh... i dunno. Genetics does have a lot to do with it. This isnt a dig at MonStar, cuz i know he works hard in the gym... but if i ate and drank like he did, id be adding fat like crazy.