MonStar's Journal: Absolute Dedication

[Saturday Fever]

Solid.

 

[M.J.H.]

Jen- Thanks so much! Really appreciate the kind words. I always want to add a lot more size to my back. Even though I can see progress now from a while back, I still would like to see my back grow even more. I am not sure why it's one of those bodyparts that IMO is never developed enough. Yeah, the interval training was friggin' exhausting. But I am glad that I sucked it up and did it as well.

Andrea- LOL, thanks so much.

X Ring- Thanks a lot man, appreciate it. I am gonna' definitely keep it up. I really like the way things are going to far with this push/legs/pull/cardio split---I just need to hang in there and keep it interesting so I am not tempted to change it, etc. Thanks again, bro.

Monolith- Thank a lot. The blacked out face is because of the retarded faces that I end up making in my progress pics, lol.

I end up trying to keep my abs tight and use the same exact pose that I use in all my progress pics, etc.

SF- Thanks, bro.

 

[I'm Trying]

Originally posted by MonStar
Tuesday, 4-13-2004



SLDL
405x2, 405x2, 405x2, 405x2, 405x2, 405x2, 405x2, 405x2


Then I moved onto SLDL, using the low-rep/high-set technique that SF was talking about. WOW, I probably spent 25-30 minutes just on these 8 sets of doubles with 405. Extremely intense, completely exhausting, drained my entire friggin' body. I am just not used to high sets and low reps, with very heavy weight. Basically all those sets were one huge PR, but oh well. Wore a belt, which I think help put more strain on my hamstrings which was good. Even the first set I was just thinking, F*CK, 7 more of these? LOL.


Hey Mike,
How long was your rest between each set??
Thanks!!

 

[I'm Trying]

Mike,
How many bottles of S1+ do you have for this cycle?? I bought two bottles just hope it will be enough.
Thanks!!

 

[GRIFF]

Lookin' real good buddy, haha to block out the faces you were makin haha I love it, it didnt look thaaaat ridiculous . For everyone else, I want you to all notice the Hillary Duff poster hanging over mikes bed, its right over his shoulder you can see her face on the back double bi, haha check it out. Great taste Mikey! but isnt she a little young.....Oh and let me guess, thats your "brothers" room.

 

[gwcaton]

Mike,

405 !!!!!! Sheesh... I don't even know what that looks like.

good job !

 

[greekblondechic]

I dont see hilary duff, but she is cute no doubt

monstar why u always look so serious in ur pics! smile hon!

 

[I'm Trying]

Originally posted by greekblondechic
I dont see hilary duff, but she is cute no doubt

monstar why u always look so serious in ur pics! smile hon!

You better be smiling in your AVI then GBC!!!

 

[GRIFF]

haha, dont let him off the hook! she's right there staring you in the face! back double bi, over his left bicep right in that little window there! she's winking!

 

[Monolith]

Originally posted by GRIFF
haha, dont let him off the hook! she's right there staring you in the face! back double bi, over his left bicep right in that little window there! she's winking!

LOL, youre right!

Now we know why his face is really blacked out... he doesnt want the police to find him.

 

[I'm Trying]

OMG you're right Griff!! LOL. That is funnier than hell. She is looking right at him smiling!! Just messing with you Mike.

 

[M.J.H.]

I'm Trying- Hey man, I took about a minute and a half or maybe even 2 minutes between sets with 405x2. Each set was absolutely exhausting so I really didn't have much of a choice. I would have liked to keep my rest periods shorter, but oh well. And about the S1+, you'll be fine 2 bottles man. That's what I bought. Two bottles of S1+ and two bottles of 6-OXO for after the cycle. So far I am about 8-9 days into the cycle, and things are going pretty well. I am expecting to really start noticing things the next few days though. If you look at the reviews most people reported that around day 10-12 they really started to notice a difference. So we'll see what happens. I'll keep all my results/thoughts here in my journal.

GRIFF- LOL, I knew you had to point out that stupid Hillary Duff poster didn't you? Honestly, lol, it was in my brother's room and then someone decided to hang it in my room, don't ask me why. Oh well. But to answer your question, yeah, she's definitely a little young!

gwcaton- Thanks bro, appreciate the support. You'll see 405 in no time.

greekblondechic- I know I always look serious, it's just a habit for some reason. I will only post a pic of me smiling if I am actually laughing, not making some ridiculous fake smile.

Monolith- Okay, now that's friggin' hysterical, LOL.

 

[M.J.H.]

Friday, 4-16-2004

Diet:
- whey protein + 2% milk, whole-wheat toast, apple
- Gatorade during workout, whey protein postworkout
- turkey & cheese sandwich
- 1/2 ham & cheese sandwich, 1/2 grilled chicken salad sandwich
- honey BBQ grilled chicken sandwich, mixed vegetables
- mixed nuts
- whey protein + 1% milk
- 1/2 tuna sandwich

Diet was pretty good today. I am not sure if I am finished eating or not, lol. So far today though, I have taken in roughly 4,000 calories I would say. Something along those lines. Definitely took in a good amount of protein, too. Probably around 275g or so today, which means I am definitely going to throw in another meal.

Ended up slamming down a full can of tuna lol, make that roughly 300g of protein today.

BTW, had a few glasses of Merlot tonight, not too much though.

Sleep: 7.5 hours.

Weight: 221 lbs. Weight a little better today. So no complaints.

Push

Incline BB Presses
135x12, 185x10, 225x7, 275x1, 185x10

Flat DB Presses
110x3, 110x3, 110x3, 110x3, 110x3, 110x3, 110x3, 110x3

Upright Rows
115x12, 145x10!, 185x4

DB Lateral Raises
Dropset: 40x8, 30x8, 20x8, 15x8

Seated French Presses
75x12, 95x10, 115x7, 85x14

Rope Cable Pressdowns
Dropset: 160x5, 130x5, 100x5, 70x8, 50x8

Eh, overall workout today I would say is okay. Felt a little bloated, I am not sure why. This was probably the least intense/focused workout that I have had so far on S1+. Honestly, overall, the workout was not bad at all, but I just think it could have been better. Incline presses, my strength was just f*cking awful. I have come to the conclusion that my strength on BB pressing movements is just pathetic, for whatever reason.

Moved onto high-set/low-rep flat DB pressses. Those 8 sets of 3 were friggin' great. Absolutely no complaints at all there. My final 2 sets with the 110's for 3 reps were literally all the way to failure. My 3rd rep in my 8th set I BARELY completed. So I think I picked a good weight, etc. Moved onto upright rows with a shoulder-width grip, hit my delts/traps hard. Then onto a lateral raise dropset, definitely intense.

French presses were pretty good I guess. I hate the bench at my gym because its almost at an angle, closer to an incline rather than just a regular seated bench. Worked up to 115 for 7, I guess that's okay I don't know. Finished up with a rope cable dropset which was VERY intense. Godsmack's "I Stand Alone" came on my MP3 player and I went absolutely insane, lol.

I just realized that I have just 1 journal entry on each page of my journal, LOL. I must be mister popular.

 

[Arith]

Hi Monstar. I saw that you do upright rows with a shoulder wide grip, does that hit different muscles then the close grip version?

Good workout! Doing pushdowns with 160lbs is insane

 

[Saturday Fever]

No, grip doesn't affect what muscles are used. The wider your grip, however, the more emphasis is placed on the front delt, which is generally much stronger than the lateral delt.

 

[atherjen]

regardless of what you say Mike-those are great lifts. even the incl bb bench! those db press's are super! hmm I try and imagine pushing them and I just cant!

was that a db on the french press's or some bar?

umm how old is Hilary Duff anywho... Im a dud, I dont know much! lol

 

[ncgirl21]

She's 16 Jen.

 

[I'm Trying]

Hey Mike,

Sorry I didn't ask this before how long is your cycle going to be??
Thanks!!
Matt

 

[M.J.H.]

Arith- Hey man, I do upright rows with a shoulder-width grip. That grip hits my lateral delts really well. I have done closer grips in the past, but I honestly prefer a shoulder-width grip. I do upright rows primarily for my delts, not for my traps at all. Pressdowns with 160 are impressive? That's funny you said that because I normally handle the entire stack (200). Thanks for the support though, bro.

SF- Thanks for chiming in man, appreciate the insight.

Jen- Eh, my overall strength was pretty bad today. I mean my workouts feel great, and in the mirror I feel like I am making progress. But my strength has just been upsetting lately. Oh well. Thanks for the support though, Jen. My flat DB presses were pretty good, though. The French presses were done with a CG on a cambered-bar. I honestly could/should have used DB's though because I wasn't crazy about them with the cambered-bar.

Andrea- Thanks, and just for the reecord I have absolutely no interest in her at all, lol.

I'm Trying- I am doing 4 weeks of S1+, followed by I believe 4 weeks of 6-OXO. And then maybe another PH cycle, depending on how this one goes.

 

[Arith]

Well Mike, theyre impressive considering i do them with 100

 

[M.J.H.]

Arith- Thanks man, appreciate the support.

 

[M.J.H.]

Saturday, 4-17-2004

Diet:
- whey protein + 1% milk, whole-wheat toast, apple
- Gatorade during workout, whey protein postworkout
- 1/2 turkey & cheese sandwich
- hamburger
- pint of chicken fried rice
- apple
- Lean Body bar, Lean Protein bites
- 4" tuna sub
- whey protein + 1% milk

Wow, definitely a lotta' calories today. The hamburger and then the chicken fried rice were loaded with fat, lol. Oh well. At least I am in the middle of a PH cycle.

Ended up taking in roughly 4,400 calories today overall. And right around 310g of protein or so today.

Sleep: 7.5 hours. Interrupted though, f*ck. Woke up out of nowhere for some reason, godd*mnit.

Weight: 219 lbs. Eh, down a tad, not sure why, oh well. I am starting to think along the lines of recomposition more than straight weight gain.

Legs

Conventional Deadlifts
135x12, 225x6, 315x3, 405x2, 495x1, 555x2!

Leg Presses
1110x2, 1110x2, 1110x2, 1110x2, 1110x2, 1110x2, 1110x2, 1110x2

Nautilus Leg Extensions
190x15, 220x12, 250x10
Dropset: 250x8, 210x6, 170x6, 140x6

Seated Calf Raises
CAT: 250x32, 250x20, 250x18, 250x15, 250x15

Overall workout today was GREAT. Hit a new PR here today which was absolutely awesome for me. Especially considering I was feeling like f*cking hell. Started off with conventional deadlifts where I felt extremely weak. I mean extremely weak. 405 felt very very heavy, 495 felt like a million pounds. I was either going to shoot for a heavy double or 585 for a single. After 495 I knew that 585 was out of the question. So I decided to go with 555. Pulled it for a single, which was very tough. Lockout felt pretty solid, though, speed off the ground wasn't too bad either. Then took 3-4 seconds to regrip the bar and pulled for the 2nd rep. Just barely locked out in the 2nd rep. Held the bar at lockout for a second or 2. Not bad at all. Wore a belt, by the way.

BTW, my calculated 1RM for conventional deadlift is 571. Damn I want to hit 585 before the end of this PH cycle! That is one of my little strength goals.

Leg presses were friggin' intense. More weight than I have handled in a long, long time. Ended up using twenty-two 45's I believe, and two 35's, plus the sled. Really intense sets though. Very controlled reps, etc. Moved onto leg extensions after that which were also pretty damn intense. Dropset there was definitely painful. After leg ext. I decided to use the CAT technique for calf raises. Basically the CAT technique to those of you who are unfamiliar is kinda' similar to a dropset. Basically you pick a weight, and rep it out to failure. I hit 32 reps with 250 lbs. Then you take as little rest as possible, I think I took around 30 seconds or so. And rep out to failure again, where I hit 20 reps. Well you continue doing this until you get to a total of 100 reps. I believe you're supposed to get to 100 in less than 6 sets, but I am sure SF will clear this up.

S1+ so far is really going well. I am starting to feel the difference I think. Whether this be all in my head or not, it's hard to say. Especially today with how 315, 405, and 495 felt in deadlift. My strength on 555 came out of NOWHERE. But we'll see what happens. I am really concentrating hard on keeping my protein intake up while I am on this PH cycle. Today is day 11, to anyone who is keeping track. So I am nearing the end of my 1st bottle of S1+.

 

[atherjen]

damn nice deads! Congrads on the new PR. good to see you still managed them despite the lack of sleep- I didnt sleep well either..must have been the moon! LOL

that CAT method on calves sounds fun, Ill give it a try next calf workout

 

[Monolith]

Holy... 555x2

But whats with the 615 DL in your sig? Or was that a diff type of deadlift?

Damn, deadlifts have been confusing the hell out of me lately.

 

[GRIFF]

Damn nice workout bro, lookin real good. Monolith: The dead in his sig was sumo I believe, but he'll clear that up for you.

 

[M.J.H.]

Jen- Thanks so much for the support. Yeah I was extremely pleased with my strength today. Definitely didn't expect to hit 555 for a double. I definitely wanted to, but I just didn't think it was going to happen. Guess I am lacking deadlift confidence. Which I really need to work on. When I pulled 615 it was when my deadlift confidence was through the roof. In consecutive weeks I hit 585, 605, and then 615. So by the time I got to 615 I just expected to hit it. Deadlifts are so mental, and so much technique---really makes it different than every other exercise. BTW, that CAT technique is definitely painful, get ready for some sore calves!

Monolith- Deadlifts are definitely a confusing exercise, lol. There are 2 styles for the most part, sumo and conventional. Then there are also variations of deadlifts, such as rack deadlifts, SLDL, Romanian deadlifts, etc. etc. But 615 I pulled for a single, and that was sumo style. Lately though I have been pulling conventional pretty much exclusively, and I am definitely enjoying it. I am tempted, though, to get back into sumo style---so stay tuned.

GRIFF- Thanks man, and you're right the 615 in my signature is sumo style.

 

[Monolith]

Hmmm... ive never tried sumo.

Does the lift feel a lot different using sumo? Does it utilize one muscle group more than another?

 

[GRIFF]

hmmm 555 x 2? how close to the ground were the weights at start? was someone helping u lift it? any video footage to prove it??? sorry, but you look a little too scrawny to be doing that...haha punk'd!

 

[M.J.H.]

Monolith- Definitely give sumo a try man. Most people, myself included, are stronger pulling sumo style than conventional. Also, you feel sumo style a lot more in your hips, glutes, etc. Rather than just your lower back and hamstrings like you do pulling conventional.

GRIFF- I had a feeling you were going to comment, lol. But see I can without a doubt provide you with a deadlift video clip, it's absolutely on problem at all. Also, I think most people on this site would agree that my progress pictures 100% backup my lifts. At least IMO they do.

 

[atherjen]

your nuts you scrawny lil boy! think its time you started drinking CellTech by the gallons then you might grow a lil!