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MonStar's Journal: Absolute Dedication
- Thread starter M.J.H.
- Start date
good work! 
Jen, we are planning an IM meet. We want to get vendors to bring in lifting gear and stuff and maybe even guest speakers. And we're going to get a group of 4-6 people together to lift. Can we count you in when this master plan is finished?
Jen- Hey thanks for the support. Yeah the 50's for 24 on DB flyes honestly was painful, lol. I just kept repping away and eventually that's what I ended up with. I remember getting to 15 thinking, should I stop here? And then to 20 thinking the same, lol. Yeah, I definitely ate up, took over 4K calories in yesterday.
SF- Definitely a good idea, if we could actually get people to take it seriously, etc.
Monolith- Yeah I am always pretty happy with my strength on DB flyes. I would love to hit the 85's in the next few weeks for some reps. Keep in mind that my skullcrushers are done to my neck/upper chest instead of my forehead. That lets me use a bit more weight than taking them to the top of my head.
SF- Definitely a good idea, if we could actually get people to take it seriously, etc.
Monolith- Yeah I am always pretty happy with my strength on DB flyes. I would love to hit the 85's in the next few weeks for some reps. Keep in mind that my skullcrushers are done to my neck/upper chest instead of my forehead. That lets me use a bit more weight than taking them to the top of my head.
stencil
Registered
Good stuff as usual, Monstar.
Tuesday, 4-20-2004
Diet:
- whey protein + 2% milk, whole-wheat toast
- Gatorade during workout, whey protein postworkout
- Pure Protein bar, apple
- 1/2 chicken salad sandwich, 1/2 turkey & cheese sandwich, apple
- 1/2 turkey & cheese sandwich
- 1/2 turkey & cheese sandwich, potato salad
- Pure Protein bar
- 1/2 peanut butter sandwich, skim milk
- whey protein + 2% milk
Took in right around 4,500 calories today, around 330g of protein.
Sleep: 7.5 hours. Really not been sleeping all that great for whatever reason. At this point it doesn't bother me, but I would just like to get 8+ hours instead of 7 or 7.5 every single night. Especially since I am not setting an alarm or anything, just waking up out of nowhere.
Weight: 222 lbs.
Legs
Hack Squats
140x12, 230x10, 320x8, 410x8, 500x8!, 590x5!
Hyperextensions
145x3, 145x3, 145x3, 145x3, 145x3, 145x3
Nautilus Lying Leg Curls
140x12, 160x10, 180x6, 120x15
Smith-Machine Calf Raises
180x10, 180x10, 180x10, 180x10, 180x10, 180x10
Good workout today. I was going to take a rest day today, but of course I really didn't feel like it. Honestly tomorrow I don't have much of a choice. Because tomorrow I am supposed to train pull and my back is friggin' aching from the last session. So that's not going to work. Biceps are also KILLING me from that damn CAT technique!
Started off today with hacks. I want to attach a pic of the machine that I use. Because it's a lot different I think than your typical hack squat. This one is made by Streamline, and it's a different movement in a way. Anyway, worked up to 500 for 8, PR, and 590 for 5! 590 for 5 I wore a belt on, and it was extremely intense. Beat the f*ck outta' my legs and lower back. Moved onto high-set/low-rep with hyperextensions. I use a cambered-bar and hold it in the grove of my forearms and biceps---Zercher style. Used 145 for 6 sets of 3. I decided to do one of the following for my high-set/low-rep exercise:
- 6 sets of 3
- 8 sets of 2
- 10 sets of 1
This way if I am going with a bit more reps I cut back the sets, etc. I was originally doing 8 sets of 3, but that's just overdoing it, IMO. Anyway after the hypers I moved onto lying leg curls. Beat my hamtrings up pretty good with those sets. Worked up to 180 for 6, not bad at all. Hamstrings, lower back, glutes, etc. were all friggin' DRAINED. Finished up today with some Smith calf raises, nothing too intense. Basically just trying to get my stubborn a*s calves to grow.
Today is day 14 of S1+, and so far, nothing dramatic has happened. I am a few pounds heavier than when I started, but not much at all. And that could easily be water retention, etc. I am really not sure what to think at this point of the stuff. I have upped my protein intake considerably, so I am thinking that these next 2 weeks should really be impressive. Again, at this point I am not really too sure what I think. I have been eating a lot, getting at least 7 hours sleep a night, etc. So in all honesty I have no reason not to see excellent results.
Practically all 30 reviews were extremely positive for S1+, and this being my first PH cycle, my results should be outstanding. I hit 325 on bench, but honestly that could be because of increased calories, protein, etc. I mean reading the reviews guys were gaining 30 lbs. on their bench, 50 lbs. on their squat/deadlift, etc. My water intake has been up, etc. In the mirror, honestly, I guess I can see maybe a little gain, but I mean nothing dramatic at all. At least half of the reviews gained 10 lbs. or more which I am not seeing. Maybe I should up my calories a bit, but still, this is starting to get frustrating.
It's also incredibly hard to say, because when you look in the mirror shirtless 2-3x per day you're obviously not going to notice anything dramatic. I think I just need to take some more progress pictures maybe in a few days or so. Because honestly I am feeling a bit on the lean side today. Which is a great feeling mind you, and if I recomposition is taking place then obviously I wouldn't necessarily gain a lot of weight on the scale, etc. The bottom line is that I am very close to halfway through the cycle, and at this point, I have not noticed anything extreme, at all. Minor side effects would include sleeplessness, a bit of lethargy, increased appetite maybe, libido maybe increased a bit, etc. I am trying to decide if I should up it to 6 sprays 2x per day with my 2nd bottle of S1+, we'll see. 5 sprays = 100mg of 1-test and 150mg of 4-AD, so 6 sprays would be 120mg of 1-test and 180mg of 4-AD. I am going to looking into this, and make my decision shortly. I have a few applications left of the 1st bottle, I believe.
Diet:
- whey protein + 2% milk, whole-wheat toast
- Gatorade during workout, whey protein postworkout
- Pure Protein bar, apple
- 1/2 chicken salad sandwich, 1/2 turkey & cheese sandwich, apple
- 1/2 turkey & cheese sandwich
- 1/2 turkey & cheese sandwich, potato salad
- Pure Protein bar
- 1/2 peanut butter sandwich, skim milk
- whey protein + 2% milk
Took in right around 4,500 calories today, around 330g of protein.
Sleep: 7.5 hours. Really not been sleeping all that great for whatever reason. At this point it doesn't bother me, but I would just like to get 8+ hours instead of 7 or 7.5 every single night. Especially since I am not setting an alarm or anything, just waking up out of nowhere.
Weight: 222 lbs.
Legs
Hack Squats
140x12, 230x10, 320x8, 410x8, 500x8!, 590x5!
Hyperextensions
145x3, 145x3, 145x3, 145x3, 145x3, 145x3
Nautilus Lying Leg Curls
140x12, 160x10, 180x6, 120x15
Smith-Machine Calf Raises
180x10, 180x10, 180x10, 180x10, 180x10, 180x10
Good workout today. I was going to take a rest day today, but of course I really didn't feel like it. Honestly tomorrow I don't have much of a choice. Because tomorrow I am supposed to train pull and my back is friggin' aching from the last session. So that's not going to work. Biceps are also KILLING me from that damn CAT technique!
Started off today with hacks. I want to attach a pic of the machine that I use. Because it's a lot different I think than your typical hack squat. This one is made by Streamline, and it's a different movement in a way. Anyway, worked up to 500 for 8, PR, and 590 for 5! 590 for 5 I wore a belt on, and it was extremely intense. Beat the f*ck outta' my legs and lower back. Moved onto high-set/low-rep with hyperextensions. I use a cambered-bar and hold it in the grove of my forearms and biceps---Zercher style. Used 145 for 6 sets of 3. I decided to do one of the following for my high-set/low-rep exercise:
- 6 sets of 3
- 8 sets of 2
- 10 sets of 1
This way if I am going with a bit more reps I cut back the sets, etc. I was originally doing 8 sets of 3, but that's just overdoing it, IMO. Anyway after the hypers I moved onto lying leg curls. Beat my hamtrings up pretty good with those sets. Worked up to 180 for 6, not bad at all. Hamstrings, lower back, glutes, etc. were all friggin' DRAINED. Finished up today with some Smith calf raises, nothing too intense. Basically just trying to get my stubborn a*s calves to grow.
Today is day 14 of S1+, and so far, nothing dramatic has happened. I am a few pounds heavier than when I started, but not much at all. And that could easily be water retention, etc. I am really not sure what to think at this point of the stuff. I have upped my protein intake considerably, so I am thinking that these next 2 weeks should really be impressive. Again, at this point I am not really too sure what I think. I have been eating a lot, getting at least 7 hours sleep a night, etc. So in all honesty I have no reason not to see excellent results.
Practically all 30 reviews were extremely positive for S1+, and this being my first PH cycle, my results should be outstanding. I hit 325 on bench, but honestly that could be because of increased calories, protein, etc. I mean reading the reviews guys were gaining 30 lbs. on their bench, 50 lbs. on their squat/deadlift, etc. My water intake has been up, etc. In the mirror, honestly, I guess I can see maybe a little gain, but I mean nothing dramatic at all. At least half of the reviews gained 10 lbs. or more which I am not seeing. Maybe I should up my calories a bit, but still, this is starting to get frustrating.
It's also incredibly hard to say, because when you look in the mirror shirtless 2-3x per day you're obviously not going to notice anything dramatic. I think I just need to take some more progress pictures maybe in a few days or so. Because honestly I am feeling a bit on the lean side today. Which is a great feeling mind you, and if I recomposition is taking place then obviously I wouldn't necessarily gain a lot of weight on the scale, etc. The bottom line is that I am very close to halfway through the cycle, and at this point, I have not noticed anything extreme, at all. Minor side effects would include sleeplessness, a bit of lethargy, increased appetite maybe, libido maybe increased a bit, etc. I am trying to decide if I should up it to 6 sprays 2x per day with my 2nd bottle of S1+, we'll see. 5 sprays = 100mg of 1-test and 150mg of 4-AD, so 6 sprays would be 120mg of 1-test and 180mg of 4-AD. I am going to looking into this, and make my decision shortly. I have a few applications left of the 1st bottle, I believe.
Last edited:
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Don't give up man. I've always read it takes about week 3 to really see results kick in. Keep on pluggin' bro !!!
hang in there Mike, be patient with the progress-sounds like your making good prog now anyways feeling leaner yet heavier. give it a bit more time! 
Nice hacks too!!!!
crazzieee!!
see u didnt do the ham presses!
Nice hacks too!!!!
crazzieee!! see u didnt do the ham presses!
wtf Mike.
Youre gettin new PR's almost every damn w/o, and youre complaining? Gimme a break!
Anyway, its only been 2 weeks... and like youve said yourself, it takes at least 2 weeks for the S1+ to "kick in." Give it some time.
It could also be that you're already highly trained, and even though its your first cycle, you're a lot closer to your max genetic potential than some of the people who reviewed it @ 1fast.
Youre gettin new PR's almost every damn w/o, and youre complaining? Gimme a break!
Anyway, its only been 2 weeks... and like youve said yourself, it takes at least 2 weeks for the S1+ to "kick in." Give it some time.
It could also be that you're already highly trained, and even though its your first cycle, you're a lot closer to your max genetic potential than some of the people who reviewed it @ 1fast.
I'm Trying- I am not giving up by any means man, I am just a little frustrated that's all. It's just hard to say, to be completely honest. I am going to increase the dosage as well starting today to 7 sprays 2x per day. Which comes out to 140mg of 1-test and 210mg of 4-AD I believe, 2x per day. So that makes my chances a little better. I posted a thread on Avant Labs about my dosage and most agreed that my dosage could use increasing, etc.
Jen- Yeah hack squats really kicked my a*s yesterday, wow. I have never gone that heavy on them before and they're definitely a hell of an exercise. I am going to attach an image of the machine that I use to do my hack squats, because it's a lot different than a typical hack squat machine. There are 2 exercises that you can do on it---a "power" squat where you face the plates and then there is the hack squat when you're facing away from the plates. Hopefully that's not too confusing.
Monolith- Okay man, I agree that I am highly trained. I am not denying that at all. And I am definitely near my potential naturally IMO. I mean I still have some gains left to make I believe, but I do agree with you. However, I am a complete newbie to prohoromones. So I should honestly be reacting a bit differently than I currently am IMO. My receptors are virgin, so to speak, so I should be absorbing the 1-test and 4-AD without any problem. Like I told I'm Trying for the next 10 days or so it's going to 7 sprays 2x per day.
Jen- Yeah hack squats really kicked my a*s yesterday, wow. I have never gone that heavy on them before and they're definitely a hell of an exercise. I am going to attach an image of the machine that I use to do my hack squats, because it's a lot different than a typical hack squat machine. There are 2 exercises that you can do on it---a "power" squat where you face the plates and then there is the hack squat when you're facing away from the plates. Hopefully that's not too confusing.
Monolith- Okay man, I agree that I am highly trained. I am not denying that at all. And I am definitely near my potential naturally IMO. I mean I still have some gains left to make I believe, but I do agree with you. However, I am a complete newbie to prohoromones. So I should honestly be reacting a bit differently than I currently am IMO. My receptors are virgin, so to speak, so I should be absorbing the 1-test and 4-AD without any problem. Like I told I'm Trying for the next 10 days or so it's going to 7 sprays 2x per day.
Morning Sweetie Looks like you had a KILLER leg workout!! 590 pounds- DAMN!! Everything looks great as always!! 
Looks like you had a KILLER leg workout!! 590 pounds- DAMN!! Everything looks great as always!!
interesting hack machine.. the one at my gym is similar but a real hippy version!!!
I always called the ones were you face the plates reverse hacks.
were you doing those "power" ones or ordinary style?
ouch increasing the dose! thats going to a burn a bit more!
I always called the ones were you face the plates reverse hacks.
were you doing those "power" ones or ordinary style?
ouch increasing the dose!
thats going to a burn a bit more!
MonStar, I can say when I used S1+, it wasn't until mid-third week that I started to see the strength increase. I thought it was bogus actually. At that time my bench PR was 275, although at the cycle start I was more around 265-270. In the middle of week 3, I did 280. 7 days later I easily did 285. Then a week after that decided to try 295. It went up EASY. So I rested about 4-5 minutes, slid a couple of 2-1/2's on the bar and did 300. So in two weeks my bench went up a solid 25-30 lbs. I did run the S1+ for 5 weeks however, and my strength went up into the sixth week.
Nice journal BTW...
Andrea- Thanks a lot for the support, I really appreciate it. Yeah 590 was definitely heavy on hacks, really beat up my legs and lower back.
Jen- Wow, that's what I am going to start calling them, lol. What I did were hack squats, facing away from the plates. But I never even thought about it but facing the plates would be reverse hack squats, lol, I am retarded. Thanks for bringing that to my attention for whatever reason I always called them "power squats," don't ask me why. Yeah I am going to buy another bottle and extend my cycle, and increase the dose. I will have more info in today's journal entry.
JerseyDevil- Thanks so much for posting man, really appreciate the feedback. I have decided to up my dosage of S1+, and extend my cycle closer to 5 weeks instead of 4. I was originally going to do 5 sprays 2x per day for 4 weeks. But instead I am going to up it to 7 sprays 2x per day for about 10 days, and then afterwards up it to 9 sprays 2x per day for 8-9 days after that to finish up the cycle. I didn't realize how little I was actually taking in. I have been taking 200mg of 1-test and 300mg 4-AD for the past 2 weeks. However, the recommended dosage (according to the PH FAQ on Avant Labs) for 1-test is 200-500mg, and the recommended dosage for 4-AD is 400-600mg. So I am on the very low side, for the most part. I am going to up it to 7 sprays which will be 280mg of 1-test a day, and 420mg of 4-AD---and then 9 sprays will give me 360mg of 1-test, and 540mg of 4-AD.
So basically with 9 sprays I will be closer to the moderate/high side of the recommended dosage. We'll see what happens though. Again man, I really appreciate you chiming in. I wonder why it takes so long to notice the effects of S1+?
Jen- Wow, that's what I am going to start calling them, lol. What I did were hack squats, facing away from the plates. But I never even thought about it but facing the plates would be reverse hack squats, lol, I am retarded. Thanks for bringing that to my attention for whatever reason I always called them "power squats," don't ask me why. Yeah I am going to buy another bottle and extend my cycle, and increase the dose. I will have more info in today's journal entry.
JerseyDevil- Thanks so much for posting man, really appreciate the feedback. I have decided to up my dosage of S1+, and extend my cycle closer to 5 weeks instead of 4. I was originally going to do 5 sprays 2x per day for 4 weeks. But instead I am going to up it to 7 sprays 2x per day for about 10 days, and then afterwards up it to 9 sprays 2x per day for 8-9 days after that to finish up the cycle. I didn't realize how little I was actually taking in. I have been taking 200mg of 1-test and 300mg 4-AD for the past 2 weeks. However, the recommended dosage (according to the PH FAQ on Avant Labs) for 1-test is 200-500mg, and the recommended dosage for 4-AD is 400-600mg. So I am on the very low side, for the most part. I am going to up it to 7 sprays which will be 280mg of 1-test a day, and 420mg of 4-AD---and then 9 sprays will give me 360mg of 1-test, and 540mg of 4-AD.
So basically with 9 sprays I will be closer to the moderate/high side of the recommended dosage. We'll see what happens though. Again man, I really appreciate you chiming in. I wonder why it takes so long to notice the effects of S1+?
Originally posted by MonStar
My receptors are virgin, so to speak, so I should be absorbing the 1-test and 4-AD without any problem. Like I told I'm Trying for the next 10 days or so it's going to 7 sprays 2x per day.
Actually using the stuff upregulates receptor production, so dont worry about being a virgin.
I have been calling that machine a front-squat machine
I used to really like them for calves, but the plates become too numerous to unload 
Monolith- Yeah I definitely think that I was just dosing it on the low side thats all. In terms of side effects I am hoping that I don't start getting more and more as my dosage increases. We'll see what happens I guess. 700 lbs. deadlift? I don't know about that, lol. We'll have to wait and see. I would still sh*t myself if I pulled 675.
Mudge- Wow, front-squat machine huh, lol? Everyone has a different name for everything I guess. Yeah for calves I can't do that machine either, like you said the plates are way too much of a pain in the a*s!
Mudge- Wow, front-squat machine huh, lol? Everyone has a different name for everything I guess. Yeah for calves I can't do that machine either, like you said the plates are way too much of a pain in the a*s!
glad to clarify those hacks- thats just how I explained them- so true everyones got there own names for some exercises. good job on the cardio this morning!!
Im real proud too-diet is looking great today! youve come real far from the binging ordeals! knew u had it in you! Keep with it! 
Jen- Yeah I definitely was happy about doing the HIIT this morning. I really burnt off a ton of calories today. I ended up going back to the gym tonight to do my pull session. Absolutely incredible workout tonight. I am going to repost my journal entry, since I updated it a ton. Yeah now that I really upped my clean food intake, I really have not had the urge to binge, working great so far!
Wednesday, 4-21-2004
Diet:
- whey protein + 1% milk, whole-wheat toast
- 1/2 peanut butter sandwich, skim milk
- whey protein + 1% milk
- 6" tuna & cheese sub, apple
- MRP + skim milk, 1/2 peanut butter sandwich
- Gatorade during workout, whey protein postworkout
- 2 Long Island ice-teas
- 4" turkey & cheese, whey protein + 2% milk
Took in a lot of food today, lol. Roughly 4,600 calories today I think. That's just a rough estimate of course. It could be a good bit higher or lower I am really not sure. Took in right around 350g of protein or so today.
Sleep: 7 hours. Woke up in the middle of the night out of nowhere. Damnit.
Weight: 220 lbs. This was first thing in the morning on an empty stomach, before my cardio/abs, not too bad if you ask me. 222 lbs. tonight when I went back to the gym.
Cardio/Abs
First thing this morning on an empty stomach did 20 minutes of interval training on the treadmill. Alternated 1 minute of walking at 3.9-4.0 MPH with 1 minute of running at 8.1-8.2 MPH. Worked up a hell of a good sweat.
Nautilus Crunches
140x12, 160x12, 180x12
Dropset: 190x8, 160x8, 130x8, 100x10
Good sets today of crunches, not too much to say, not really all that exciting at all, lol.
Went back to the gym tonight!
Pull
Nautilus Pullovers
160x12, 190x10, 220x8, 250x8, 280x8!
T-Bar Rows
315x3, 315x3, 315x3, 315x3, 315x3, 315x3, 360x1!
Support Rows
165x12, 165x12, 165x12
DB Shrugs
100x10, 100x10, 100x8
Standing BB Curls
105x10, 135x8!, 45x55
Absolutely AWESOME workout tonight from around 8:00-9:00 PM! Really really really probably one of the most intense, focused, completely great workouts that I have had in a while. Hit PR's all over the place, looked HUGE in the mirrors at the gym, lol, everything was just incredible. So glad that I decided to go back out to the gym tonight. I really would have missed a friggin' great workout.
Decided to change things up a bit and start with pullovers, where I did nearly the entire stack for 8 reps. That set alone was a big PR for me. Really pleased myself with my strength there. I believe that the entire Nautilus stack at my gym is 300 lbs. So I am about 20 lbs. from hitting that for reps. Beat the hell out of my lats with those 5 sets. Then I moved onto 6 sets of 3 with 315 (six 45's) on my ghetto t-bar row setup. I decided to place a 120 lbs. DB on the side of the bar that is empty, and that worked really really well. Held that side of the bar down completely. Then I decided to shoot for seven 45's, which is 360. Actually hit it for a double, but the first rep I really didn't come all the way up, so I only counted it as one. Great set, wore a belt for that single with 7 plates.
Moved onto some light supported rows where I beat my upper back up, finished it off nicely. It was pumped as f*ck in the mirror today which was a great feeling. Anyway, then I moved onto some DB shrugs, 3 sets, not too bad at all there. Good trap contractions, and stretch at the bottom of each rep. Finished up with some BB curls. I looked back at my old journals and 135 for 7 was my old BB curl PR, smashed that today by a rep! I was extremely pleased about this because I really didn't expect this to happen. Finished up with the bar for 55 reps, OUCH.
Day 15 of S1+. Okay, changing my dosage of S1+ around a good bit. Day is day 15 and I am not going to be using 5 sprays 2x per day anymore. I am going to up it to the following, and also be purchasing a 3rd bottle:
- next 10 days, 7 sprays 2x per day (280mg 1-test, 420mg 4-AD)
- remainder of bottle (8-9 days), 9 sprays 2x per day (360mg 1-test, 540mg 4-AD)
My cycle is going to end up being a bit closer to 5 weeks rather than 4. Probably around 32-33 days or so. So we'll see what happens. I am hoping for some great results since I am starting my 3rd week of S1+ today.
Diet:
- whey protein + 1% milk, whole-wheat toast
- 1/2 peanut butter sandwich, skim milk
- whey protein + 1% milk
- 6" tuna & cheese sub, apple
- MRP + skim milk, 1/2 peanut butter sandwich
- Gatorade during workout, whey protein postworkout
- 2 Long Island ice-teas
- 4" turkey & cheese, whey protein + 2% milk
Took in a lot of food today, lol. Roughly 4,600 calories today I think. That's just a rough estimate of course. It could be a good bit higher or lower I am really not sure. Took in right around 350g of protein or so today.
Sleep: 7 hours. Woke up in the middle of the night out of nowhere. Damnit.
Weight: 220 lbs. This was first thing in the morning on an empty stomach, before my cardio/abs, not too bad if you ask me. 222 lbs. tonight when I went back to the gym.
Cardio/Abs
First thing this morning on an empty stomach did 20 minutes of interval training on the treadmill. Alternated 1 minute of walking at 3.9-4.0 MPH with 1 minute of running at 8.1-8.2 MPH. Worked up a hell of a good sweat.
Nautilus Crunches
140x12, 160x12, 180x12
Dropset: 190x8, 160x8, 130x8, 100x10
Good sets today of crunches, not too much to say, not really all that exciting at all, lol.
Went back to the gym tonight!
Pull
Nautilus Pullovers
160x12, 190x10, 220x8, 250x8, 280x8!
T-Bar Rows
315x3, 315x3, 315x3, 315x3, 315x3, 315x3, 360x1!
Support Rows
165x12, 165x12, 165x12
DB Shrugs
100x10, 100x10, 100x8
Standing BB Curls
105x10, 135x8!, 45x55
Absolutely AWESOME workout tonight from around 8:00-9:00 PM!
Really really really probably one of the most intense, focused, completely great workouts that I have had in a while. Hit PR's all over the place, looked HUGE in the mirrors at the gym, lol, everything was just incredible. So glad that I decided to go back out to the gym tonight. I really would have missed a friggin' great workout. Decided to change things up a bit and start with pullovers, where I did nearly the entire stack for 8 reps. That set alone was a big PR for me. Really pleased myself with my strength there. I believe that the entire Nautilus stack at my gym is 300 lbs. So I am about 20 lbs. from hitting that for reps. Beat the hell out of my lats with those 5 sets. Then I moved onto 6 sets of 3 with 315 (six 45's) on my ghetto t-bar row setup. I decided to place a 120 lbs. DB on the side of the bar that is empty, and that worked really really well. Held that side of the bar down completely. Then I decided to shoot for seven 45's, which is 360. Actually hit it for a double, but the first rep I really didn't come all the way up, so I only counted it as one. Great set, wore a belt for that single with 7 plates.
Moved onto some light supported rows where I beat my upper back up, finished it off nicely. It was pumped as f*ck in the mirror today which was a great feeling. Anyway, then I moved onto some DB shrugs, 3 sets, not too bad at all there. Good trap contractions, and stretch at the bottom of each rep. Finished up with some BB curls. I looked back at my old journals and 135 for 7 was my old BB curl PR, smashed that today by a rep! I was extremely pleased about this because I really didn't expect this to happen. Finished up with the bar for 55 reps, OUCH.
Day 15 of S1+. Okay, changing my dosage of S1+ around a good bit. Day is day 15 and I am not going to be using 5 sprays 2x per day anymore. I am going to up it to the following, and also be purchasing a 3rd bottle:
- next 10 days, 7 sprays 2x per day (280mg 1-test, 420mg 4-AD)
- remainder of bottle (8-9 days), 9 sprays 2x per day (360mg 1-test, 540mg 4-AD)
My cycle is going to end up being a bit closer to 5 weeks rather than 4. Probably around 32-33 days or so. So we'll see what happens. I am hoping for some great results since I am starting my 3rd week of S1+ today.
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ewwwwwwwww sweaty shirt!!! lookin wide! I always said your back was great-u just need to listen! dang ur arms are pretty vascular too!
great work on those Tbar rows and bb curls!!
45/55 on curls! hahah .one word- OWE!!!
lookin wide! I always said your back was great-u just need to listen! dang ur arms are pretty vascular too! great work on those Tbar rows and bb curls!!
45/55 on curls! hahah .one word- OWE!!!
Looking Good!! 
Solid. The rowing is working out nicely. I'll have new ideas for you next week.
Jen- LOL, yeah sweaty shirt, that was after my pull session last night I was definitely exhausted. Yeah I was happy with my strength on t-bar rows, and the curls just beat my biceps into the ground, lol.
Andrea- Thanks so much!
SF- Great man, the sooner the better. I am really looking for some changes. I am thinking that maybe I am doing heavy singles a bit too often, is that possible? Today I just feel somewhat drained, I am not sure why. Maybe the lack of sleep, maybe the 2 Long Island's that I had last night that were 90% liquer, lol. I need to do something with my push day as well. Because by the time I get to shoulders they're exhausted, etc. I am not sure what I plan on doing, but something is going to change, soon. With back and legs I always hit both fresh, and I feel strongest, with my chest and shoulders my shoulders are always exhausted, etc. Any ideas? Maybe alternate chest and triceps with shoulders and triceps. Or maybe just take it easy on chest and focus on shoulders one day and then vice versa the next day? So what kind of new ideas are we talking about?
Andrea- Thanks so much!
SF- Great man, the sooner the better. I am really looking for some changes. I am thinking that maybe I am doing heavy singles a bit too often, is that possible? Today I just feel somewhat drained, I am not sure why. Maybe the lack of sleep, maybe the 2 Long Island's that I had last night that were 90% liquer, lol. I need to do something with my push day as well. Because by the time I get to shoulders they're exhausted, etc. I am not sure what I plan on doing, but something is going to change, soon. With back and legs I always hit both fresh, and I feel strongest, with my chest and shoulders my shoulders are always exhausted, etc. Any ideas? Maybe alternate chest and triceps with shoulders and triceps. Or maybe just take it easy on chest and focus on shoulders one day and then vice versa the next day? So what kind of new ideas are we talking about?
Thursday, 4-22-2004
Diet:
- whey protein + 1% milk, whole-wheat toast, apple
- Gatorade during workout, whey protein postworkout
- 2 whole-wheat tuna sandwiches, apple
- Metrx bar, Balance Gold bar
- whey protein + 1% milk
- 1/2 peanut butter sandwich
- Michelob Ultra, Sex on the Beach
- 4" turkey & cheese sub
Ate a lot today I think, took in about 4,400 calories I think, just rough estimate. Took in right around 310g of protein today. Not too bad at all.
Went out to play pool tonight and had a beer and a mixed drink, not too bad I guess.
Sleep: 6 hours.
Friggin' woke up on my own too, I was definitely upset about this. I needed a lot more sleep than a pathetic 6 hours, I have been training everyday for the past week, my sleep is crucial.
Fell back asleep though tonight, so make that 7 hours or so. Fell asleep for a little over an hour, which I definitely without a doubt needed.
Weight: 221 lbs.
Push
Decline BB Presses
135x12, 185x6, 225x3, 275x2, 315x1, 335x0, 315x1+1, 295x3+1
Cable Crossovers
50x12, 70x10, 90x8, 120x7
Push Presses
225x2, 225x2, 225x2, 225x2, 225x2, 225x2, 275x1!, 295x1!
Nautilus Lateral Raises
160x12, 160x12, 160x12
Cable Pressdowns
200x10, 200x10, 200x10
Dropset: 180x8, 150x8, 120x8, 90x8, 60x8
Overall workout today, was okay I guess. Intensity, focus, etc. really really needed to be a lot better. Lack of sleep, a few drinks last night, and just I honestly was very foggy minded today. Everything seemed to be in a blur. Even though I popped ephedrine and all that preworkout I still was just half out of it for whatever reason. I would love to take a nap and go back to the gym tonight, but that's just out of the question. I have been training so much lately its been insane.
Started off with decline bench today. I have not done decline BB presses in probably over a year I would say, something like that. And I know before when I did them I hit 320-325 or something for a single, because I was training on Westside then. Today I just felt weak, I don't know what happened. I really need to get out of the habit of heavy singles, etc. all the time I think. Maxing out every couple days on a new exercise can really start to tax my body. Hit 315 for a single, missed 335, and then ALMOST hit 315 for a double but I couldn't finish the last few inches. Then 295 for a triple, but needed assistance on the 4th rep. The +1 just means an assisted rep.
Moved onto cable crossovers, because I knew that my chest strength today was nothing special. Nothing too exciting there today at all. Then I moved onto push presses, WOW. I haven't done push presses in probably 3 years I would say. Maybe even longer than that. I am not sure if I do them differently than most. I unrack the bar, hold it right at my upper chest, and dip my knees down and explode up. However, I do not hold the weight at the top of each rep, if that makes sense. I do not hold my elbows locked out at the top. Basically I just extend the bar up over my head until my eblows lockout for a 1/2 second or whatever, and take the bar back down. Hit 6 sets of 2 with 225, then 275 and 295 for PR's. Wore a belt for 275 and 295, and both were INTENSE. Delts were on fire!
Finished shoulders up with some lateral raises, beat the hell out of my delts. Good sets. Pressdowns to finish up my workout today. Not too much to say, honestly I was just tired and wanted to wrap things up. Triceps got a pretty good workout today I guess, whatever.
Day 16 today of S1+. Still doing 7 sprays 2x per day. Tired today though, I need more sleep. Maybe I will take a nap, lol.
Diet:
- whey protein + 1% milk, whole-wheat toast, apple
- Gatorade during workout, whey protein postworkout
- 2 whole-wheat tuna sandwiches, apple
- Metrx bar, Balance Gold bar
- whey protein + 1% milk
- 1/2 peanut butter sandwich
- Michelob Ultra, Sex on the Beach
- 4" turkey & cheese sub
Ate a lot today I think, took in about 4,400 calories I think, just rough estimate. Took in right around 310g of protein today. Not too bad at all.
Went out to play pool tonight and had a beer and a mixed drink, not too bad I guess.
Sleep: 6 hours.
Friggin' woke up on my own too, I was definitely upset about this. I needed a lot more sleep than a pathetic 6 hours, I have been training everyday for the past week, my sleep is crucial. Fell back asleep though tonight, so make that 7 hours or so. Fell asleep for a little over an hour, which I definitely without a doubt needed.
Weight: 221 lbs.
Push
Decline BB Presses
135x12, 185x6, 225x3, 275x2, 315x1, 335x0, 315x1+1, 295x3+1
Cable Crossovers
50x12, 70x10, 90x8, 120x7
Push Presses
225x2, 225x2, 225x2, 225x2, 225x2, 225x2, 275x1!, 295x1!
Nautilus Lateral Raises
160x12, 160x12, 160x12
Cable Pressdowns
200x10, 200x10, 200x10
Dropset: 180x8, 150x8, 120x8, 90x8, 60x8
Overall workout today, was okay I guess. Intensity, focus, etc. really really needed to be a lot better. Lack of sleep, a few drinks last night, and just I honestly was very foggy minded today. Everything seemed to be in a blur. Even though I popped ephedrine and all that preworkout I still was just half out of it for whatever reason. I would love to take a nap and go back to the gym tonight, but that's just out of the question. I have been training so much lately its been insane.
Started off with decline bench today. I have not done decline BB presses in probably over a year I would say, something like that. And I know before when I did them I hit 320-325 or something for a single, because I was training on Westside then. Today I just felt weak, I don't know what happened. I really need to get out of the habit of heavy singles, etc. all the time I think. Maxing out every couple days on a new exercise can really start to tax my body. Hit 315 for a single, missed 335, and then ALMOST hit 315 for a double but I couldn't finish the last few inches. Then 295 for a triple, but needed assistance on the 4th rep. The +1 just means an assisted rep.
Moved onto cable crossovers, because I knew that my chest strength today was nothing special. Nothing too exciting there today at all. Then I moved onto push presses, WOW. I haven't done push presses in probably 3 years I would say. Maybe even longer than that. I am not sure if I do them differently than most. I unrack the bar, hold it right at my upper chest, and dip my knees down and explode up. However, I do not hold the weight at the top of each rep, if that makes sense. I do not hold my elbows locked out at the top. Basically I just extend the bar up over my head until my eblows lockout for a 1/2 second or whatever, and take the bar back down. Hit 6 sets of 2 with 225, then 275 and 295 for PR's. Wore a belt for 275 and 295, and both were INTENSE. Delts were on fire!
Finished shoulders up with some lateral raises, beat the hell out of my delts. Good sets. Pressdowns to finish up my workout today. Not too much to say, honestly I was just tired and wanted to wrap things up. Triceps got a pretty good workout today I guess, whatever.
Day 16 today of S1+. Still doing 7 sprays 2x per day. Tired today though, I need more sleep. Maybe I will take a nap, lol.
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They're exhausted because you've been working them already. Any pressing movement is working your shoulders. You don't have to do extra shoulder work for them to be worked efficiently. The only work I ever do for shoulders, typically, is side laterals. I do OH DB Presses sometimes, but when I do, I generally use it as a triceps exercise. I wouldn't worry about it.
SF- Yeah I know exactly what you're saying man. All of my regular chest pressing movements really beat my friggin' shoulders up. I think I am going to stop, or really cut back, on my overhead pressing movements. I have never had a problem getting my shoulders to grow, so it's not like I am worried about that. About the high-set/low-rep technique, is it okay to change it up some? For example instead of 8 sets of 2, could I do 4 sets of 2, then 3 sets of 3? Or like I did today, 6 sets of 2, then 2 sets of 1? Does it make a that much of a difference?
Also, how do you feel about my going for heavy singles all the time, is this a bad idea? I am training a bit more for hypertrophy than strength at this point so I am trying to decide what's the best way to go about that.
Also, how do you feel about my going for heavy singles all the time, is this a bad idea? I am training a bit more for hypertrophy than strength at this point so I am trying to decide what's the best way to go about that.
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