MonStar's Journal: Absolute Dedication

[GRIFF]

Well damn, someone should give you some kind of an award or something, maybe even promote you to moderator status! Not sure why you dont think my progress pictures back up my lifts. I dont think providing a video for something as stupid as flys is gonna happen, but if you're questioning 275 on the bench, or 95 db x 6/7 on incline, I will do my best to get that up.

 

[M.J.H.]

Jen- LOL, I know I am pretty damn scrawny. I'll definitely start with 6 scoops a day of Cell-Tech and see what happens. According to Muscletech I should probably gain about 20 lbs. in 2 weeks. I am really trying to actually put on some size so you can tell that I workout.

GRIFF- I am hoping that you're being sarcastic, bro. I am just replying to what you said about my progress pictures not backing up my lifts. I think they correspond 100%. I mean if I had a physique like a fat slob or a thinner person, most would find it hard to believe that I can deadlift 555 for a double, etc. I think that you should be able to provide a video for whatever exercise/set someone questions, but that's just my personal opinion. When NO ONE believed my deadlift strength I had to first post pictures, and then a video to prove it to everyone. Maybe I care too much about people thinking my lifts are legit---but I hate the idea of anyone calling me a liar.

 

[GRIFF]

haha you piece of shit, take it down a notch, I was totally being sarcastic there. Obviously you look big enough to pull of anything you say you're doing. I dont have access to a camera that will take a picture of my lifts right now, but tell me what you want to see and I'll do my best to get it on here. So what do you want to see???

 

[M.J.H.]

GRIFF- LOL, like I told you man, I am not at all trying to say that you're bullsh*tting. All I am saying is that some videos would be really really nice just to see what your tehcnique and ROM are like compared to mine. I am hoping that my progress pics are at least on step in proving that my lifts are legit. And currently I have a 605 deadlift video uploaded here on IM, and a dip video also I believe. I am thinking about taking a video clip tomorrow morning of my back workout, we'll see what happens. Depends on how much time that I have. Videos are much more effective in providing evidence that a lift is legit compared to photos, at least IMO.

Anyway, I am rambling now. But I would like to see your incline DB presses, and your incline DB flyes though, to answer your question. In the future, I am sure you feel the same way, let's try and keep posts about your lifts in your journal and my lifts in my journal.

 

[Mudge]

People look all kinds of different and you'd be shocked, sometimes the little guys are quite strong. i.e. I about match a 132 pound powerlifter in both bench and deadlift, I dead around 500 and bench around 365, and a guy half my size can do that.

At my height when I was benching 265 most people couldn't even tell I lifted, it wasn't until I put on about 20 pounds at work that people asked me if I worked out.

 

[M.J.H.]

Mudge- I completely agree man. I a good friend of mine weighs right around 150 and can bench 315. Crazy bencher, not the strongest guy in the world on the rest of his lifts but on bench he's absolutely insane. I don't doubt that one can be extremely small and move heavy weights. I just think that sometimes in journals and whatnot there can easily be discrepancies about technique, range of motion, etc. A set of rows for example for me might look completely different than a set of rows for someone else. That's hard to believe that people couldn't even tell you lifted though, wow! Based on your pictures in your gallery you seem to have some definite size. I get questioned about working out all the time, it's almost annoying at times.

 

[gwcaton]

you are a mad man when you work out ! Great job.

What are CAT style db curls ?

 

[M.J.H.]

gwcaton- Thanks man, I appreciate it. Not bad for an early Sunday morning workout huh?

CAT technique:

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. Then you take as little rest as possible, and rep out to failure again. Well you continue in this manner until you get to a total of 100 reps. Aim to get to 100 reps in 6 sets or less.

 

[gwcaton]

Originally posted by MonStar
gwcaton- Thanks man, I appreciate it. Not bad for an early Sunday morning workout huh?

CAT technique:

Holy chit Batman ! Your arms would fall off !

 

[atherjen]

DAMN I wish that I could do weighted pullups! 75+ lbs is awesome!!! Way to go!

great workout despite any food in your system at all!
hmm Im doing calves tomarrow, so Im going to try that CAT method on those- but the biceps sound fun too!!

 

[greekblondechic]

u take video clips?? Where's paris hilton when u need her

 

[M.J.H.]

Gary- I am assuming that's your name, lol? Yeah, my arms were about to fall off, trust me.

Jen- Thanks so much for the support. I was happy with my pullups today I think. I am trying to slowly get back into them. It's tough though with my weight always changing, etc. I did a lot of them with a parallel-grip which I absolutely loved. Definitely give the CAT method a shot Jen, I am curious to see how you like it.

greekblondechic- LOL. I take video clips of my lifts just to show what kind of technique and ROM I am using, etc. Just so people can get an idea when the see the weights, etc. in my journal. I also use video clips to prove that my lifts are legit, because there are always people who like to doubt.

 

[Mudge]

With a belt you could definitely go for a record on that dead.

 

[M.J.H.]

Mudge- Think so? I guess we'll see in the future. I am going to try hard to get back into sumo style heavy again. We'll see what happens. I really would love to get over 615, I have been stuck there for a long while.

 

[M.J.H.]

Sunday, 4-18-2004

Diet:
- Gatorade during workout, whey protein postworkout
- 1/2 turkey & cheese sandwich
- 1/2 turkey & cheese sandwich, apple
- Metrx bar, Balance Gold bar
- 1/2 turkey & cheese sandwich
- 1/2 turkey & cheese sandwich, pineapple
- whey protein + 1% milk
- tex-mex egg rolls, grilled chicken club sandwich, mixed drinks
- whey protein + 2% milk
- grilled chicken soft taco

Took in a TON of calories today. Got completely wasted on friggin' mixed drinks. Just in food alone I took in around 4,600 calories. Then factoring in my mixed drinks, holy sh*t. I drank a bunch of appletinis, 3 caramel apples, choclate hazelnut, etc. All pretty much vodka mixed drinks. None of them felt like they were too heavy so they couldn't be too extremely high in calories, who knows. This is my half drunk post so I am just rambling on at this point.

BTW, well over 300g of protein today.

Sleep: 7.5 hours. Woke up again once, for absolutely no reason at all, damnit. I am starting to think that sleeplessness might be a side effect of S1+ that just hasn't really struck me until now. I usually don't pay much attention to it.

Pull

T-Bar Rows
135x12, 205x10, 255x8, 305x8, 255x12

Pullups
+75x2, +75x2, +75x2, +75x2, +75x2, +75x2, +75x2, +75x2

CG Cable Pulldowns
120x12, 135x10, 150x8, 120x12

DB Curls
CAT: 30x28, 30x18, 30x14, 30x14, 30x13, 30x13

Note: This entire workout was done in my basement. So the CG pulldowns is a completely different machine, so please don't try and make comparison's from my previous pull sessions when it comes to CG pulldowns. Everything else though is freeweight, so it's obviously the same.

HOLY F*CK.

This was probably one of the toughest workouts that I have had in a while. Absolutely brutal, and completely exhausting. Given I had absolutely no food in my system at all---I was still shocked at how intense and just draining this workout was. Started off with ghetto t-bar rows. Great sets. Beat my midback up, hard. I am so friggin' pissed. I took a GREAT video of 305 for 8. I mean it was intense, perfectly showed my form, my ROM, etc. But it came out pitch black!

Moved onto pullups. Really good sets here. 8 sets of 2 with three 25's around my waist. Not too shabby I don't think. I took a video clip of one of these sets. I am not sure if anyone cares to see it though. It's from the side so you can't see the plates at all. Alternated my grip on the sets of pullups. Used either a parallel-grip (palms facing) or an underhand grip. Changed it up. Felt much stronger with a parallel-grip, I want to add.

Moved onto CG pulldowns after the pullups. Damn, my lats were gone. They had nothing left. Felt like such a p*ssy doing pulldowns with 120 etc. when I can handle 170, 185, 200 or more at the gym on that pulldown apparatus. Finished up with CAT style DB curls. Holy f*cking sh*t was that completely intense, and exhausting, and painful. I cannot describe it in any other way. I think I picked an absolutely perfect weight. Because somehow I managed to get to 100 reps in 6 sets---but I was COMPLETELY to failure on I would say 5 out of 6 them. I mean completely to failure, I couldn't have done another rep no matter what.

---I just decided that if I have time, I am going to head back to the gym tonight to hit my traps.

Went back to the gym tonight to hit traps real quick. Did some BB shrugs that I won't even mention, because they were pathetic.

DB Shrugs
100x22!, 100x12, 100x10, 100x8, 100x8

Nice sets here today. Blasted the hell out of my traps with that first set, holy sh*t. Good pump, and overall sets were very good.

S1+ is going fairly well I think. Really nearing the end of my first bottle. I am currently on day 12 of my cycle. It's going to come out to about 30 days, give or take. I am still doing 5 sprays 2x per day. Although honestly, it never really comes out to 5 sprays. Because the first spray never really comes out the way that I would like. So I end up putting about 5 1/2 sprays on, lol. I prefer pills, because I can be 100% accurate. But after reading how much effectively PH's are absorbed transdermally, it was no question.

 

[atherjen]

you are a NUT!!!!!!!!!!!! going back to the gym just for traps!

22reps with the 100's must have ached a lil!

have fun tonite and behave!

 

[Mudge]

Originally posted by MonStar
Mudge- Think so? I guess we'll see in the future. I am going to try hard to get back into sumo style heavy again. We'll see what happens. I really would love to get over 615, I have been stuck there for a long while.

The very little guys can do 4x bodyweight, but yeah there are not a lot of guys even doing outside of 700 until they start to get heavy. If you can get well into the 7s, especially by age bracket you'd certainly be known.

 

[M.J.H.]

Jen- Hey, thanks for the support. I am a little tipsy right now so don't take what I am saying too seriously, lol. But anyway, yeah 22 reps with the 100's was definitely tough, wow. Really beat up my traps. After that my traps were pretty much trashed. Originally I was going to try the CAT method. But after that first set, I was friggin' destroyed. I behaved tonight, drank a bit too much at this restaurant but oh well. Lots of vodka, lol.

Mudge- Wow, well into the 700's? LOL, I am still trying to get into the 600's man. I just barely got over 600. I wish I was nearing 700 but I honestly am trying to hit 625, 650, and 675 first, lol. Especially 675, which is 7 plates per side.

 

[Saturday Fever]

Here is my take.

1) A 700lb dead is enough at any level to put your name on the boards.

2) I will never post a video for the purpose of "proving myself." I lift what I lift. If you can't take my knowledge as backing, that isn't my problem. That said, let's all stop questioning each other.

3) You lifts are EXCELLENT. I only hope that with your own hard work and some of my ideas, you continue to do great things. And I hope my ideas had something to do with it.

 

[M.J.H.]

SF- Yeah a 700 lbs. deadlift is just completely insane IMO, I mean that's ridiculous. A 600 deadlift IMO is impressive. When I finally hit 675, 7 plates per side, I am going to sh*t my pants, lol. Posting a video though to let others see your form and ROM and technique, etc. IMO is a good idea. Thanks a lot for the kind works man, your ideas definitely help man, trust me on that one. The high-set/low-rep thing alone is something that I absolutely love because like I said I have never seen anyone else do that style. The more unique my training the better, at least I think.

BTW, damn you and your CAT technique, my biceps are killing me today, lol.

 

[Mudge]

Well I could show up in a Ronald McDonald suit and bust out 500 reps for everything, that would be unique

I like the low rep, and really I am relatively high set compared to what HIT guys do but I consider it moderate. Too much volume at high intensity and poundage is an invite to trouble.

 

[Saturday Fever]

BTW, damn you and your CAT technique, my biceps are killing me today, lol.

You used CAT for your biceps? Holy madness, batman.

 

[M.J.H.]

Mudge- Yeah I can definitely see now how a lot of sets, and a lot of reps can quickly lead to overtraining. Before I couldn't really figure it out. When you look at the total amount of volume it comes out to be very excessive IMO. For example 4 sets of 12 comes out to 48 reps today. 8 sets of 2 or 3 comes out to 16-24 total reps. Even though the load is much heavier, the overall volume is still considerably less.

SF- Yeah man, lol. Check out yesterday's DB curls. I only used the 30's, but wow, it was probably the hardest sets of my friggin' life, no joke. I am thinking about doing it today for shoulder or maybe triceps, I can't decide.

 

[Saturday Fever]

Do it on bench. Hit the triceps and shoulders at the same time.

Of course, you want to structure a day differently when you're using CAT. You should be using the idea on compound lifts, usually yur main lift, and accessory work for the day is whatever you've got energy for. If you get on bench and go for 100 reps in 6-10 sets, your whole body will be so exhausted you'll probly only have enough juice left for a couple sets of pushdowns. But it's a great workout and a hell of a way to increase strength.

 

[Saturday Fever]

OK, so I referenced Supertraining, because as I mentioned I wasn't sure the 100 reps deal was what "CAT" was. I was right.

CAT is a system of acceleration training. Basically if the eccentric motion takes 1 second, the concentric must take 5 seconds. If the eccentric is 2 seconds, the concentric is 10 seconds. So in a nutshell, multiply the time it takes to do the "positive" by 5, and that's how many seconds the "negative" should last.

Apparently the 100 reps bit has no special name, it was just a really cool bit in the book.

 

[Arith]

Hi Mike, those are some insane lifts. Why all the turkey and cheese sandwiches? So, now that you have been doing S1+ do you think its worth it?

 

[Mudge]

One second is pretty short for a negative.

 

[Saturday Fever]

Did I mix up eccentric and concentric? The one second would be the positive. The negative would be positive times 5.

 

[M.J.H.]

SF- Okay man, I think I understand what you're saying now about CAT training. Basically just pick a compound style lift and rep it out until you get to 100 reps. And then after that just regular accessory lift. I wouldn't want to do high-set/low-rep in the same workout, would I? Eh, at this point I am not worried about the actual name. I am going to continue calling it CAT no matter what. Basically because there is no real name for it. Sort of like when we came up with "suspended" bench, etc. I have absolutely no idea where that came from. I remember one day we were like, from here on out suspended bench is from the bottom position, etc., lol.

BTW, I don't concentrate at all about the positive and negative part of the lift when I am doing my CAT technique, lol. All I am counting in the reps.

Arith- Eh, all the turkey and cheese sandwiches because I work a hotel and all of the friggin' food in the break room is pretty much nasty. So I end up just eating turkey and cheese sandwiches all day. I pack them with turkey though, and just a little mayo, so they're not too bad at all. Always on wheat bread, too. I am on day 13 today of the S1+, and I honestly still can't say what I think of it at this point. Sorry. The last paragraph of my journal entry is almost always related towards my thoughts of S1+, BTW.

Mudge- Agreed.

 

[M.J.H.]

Monday, 4-19-2004

Diet:
- grilled chicken sandwich, breaded chicken fingers
- whey protein + 2% milk
- tuna sandwich, apple
- whey protein + 2% milk
- Gatorade during workout, whey protein postworkout
- Balance Gold bars, 6" turkey & cheese sub
- 1/2 peanut butter sandwich
- whey protein + 2% milk
- tuna + mayo

Eh, need MUCH more calories today. It's 8:00 PM now and I have taken in about 2,500 calories. Which is definitely nowhere near the number that I want to be at by the end of the day. Took in about 4,400 calories today, not too bad at all. Took in approximately 360g of protein today.

Sleep: 7.5 hours. Pretty good, I don't remember waking up.

Weight: 224.5 lbs. Happy to be up in weight just a little. Even though it's not really that important it's always nice to be up some on the scale and not feel fat. Could just be water retention, though.

Just for the record, today was supposed to be a rest day. But after getting up and eating, etc. I didn't at all feel like doing cardio/abs, so I decided to move onto my next training day.

Push

Flat BB Presses
135x12, 185x10, 225x8, 275x2, 305x1, 325x1!

Flat DB Flyes
50x12, 60x10, 70x8, 80x7!, 50x24!

Nautilus Overhead Presses
100x12, 140x10, 180x8, 220x8
Dropset: 200x10, 160x7, 130x5, 100x9, 50x10

DB Lateral Raises
30x12, 30x12, 30x12

Skullcrushers (to neck)
175x1, 175x1, 175x1, 175x1, 175x1, 175x1, 175x1, 175x1, 175x1, 175x1

Cable Pressdowns
180x12, 180x12

Overall workout today was friggin' great. Even though what I previously intended isn't what happened, I still had a good workout. Was going to start off with decline bench, but these guys were just starting in the power rack doing squats, and my damn gym doesn't have an actual decline bench. Anyway, decided to shoot for 325 on bench, and hit a new PR! Only a 5 lbs. PR but I have been stuck at 320 for the longest time. Touch and go style off chest, no pause at all. Entire concentric felt strong, a bit slow, but strong.

Moved onto DB flyes, hit a new PR there which was damn good IMO. Worked up to the 80's for 7 reps. Got that deep, deep aching feeling in my pecs after about the 3rd or 4th rep with the 80's. Really beat my pecs up. Then dropped down to the 50's for 24, new PR there as well. Was originally going to use the high-set/low-rep technique for seated DB presses, was planning on doing 10 sets of 1. Well unfortunately after the high-rep flyes, and heavy BB bench, I was friggin' DRAINED. So I decided to go with some Nautilus overhead presses. Worked up to 220 for 8, not bad. Then decided to do a dropset, which f*cked me. 200 for 10 for some reason was pretty much to failure, then 160 I was just f*cking dead, and after that my delts were absolutely gone.

Triceps, next. Decided to go with high-set/low-rep technique for skullcrushers, but this time I did them to my neck instead of the typical to the forehead. I like them MUCH better to my neck/upper chest, and I can handle a LOT more weight. Hit 10 sets of 1 with 175, not too bad at all. Sets 8, 9, and 10 the single rep barley came up. Finished up with 2 lighter sets of pressdowns. Triceps were f*cked.

Day 13 of S1+, and I am honestly not really sure what I think at this point. I mean I keep reading the reviews and right around day 10-14 is when people seemed to REALLY notice a night and day type of difference in their workouts, etc. It's so hard for me to say because my training is always intense, and always focused, etc. I am going to keep my weight and strength all that tracked though, just see what happens. Keep calories on the high side, of course. Still doing 5 sprays, 2x per day.