MonStar's Journal: Absolute Dedication

[Saturday Fever]

I am not sure how these workouts happen.

Because you're eating the right amount of calories. I won't argue the 2AM toast or whatever is not helping your situation, but that is easy to cut out. There's no reason to be thinking about making big changes to what is obviously working excellently. Make the small changes. Stop eating crap at 2am. Cut the drinking down to 1 or 2 nights a week.

Otherwise, why change? You hit a 445 squat and followed it up with a 545 pull. And that was ATF and on a platform.

Like I said, change the small things, but change what's working.

 

[M.J.H.]

SF- Yeah man, I do completely understand what you're saying. Goes back to the saying, "if it's not broke, don't fix it." Everything is working for me at this point so I really don't have a reason to change anything up. I am just going to concentrate hard on cleaning up the diet. I think that I focus too much anymore on calories and eat a little too often, and the wrong foods of course. Last night was stupid but damn was that cinnamon toast good!

Yeah my workout today was completely insane, one of the best I have had in a long time.

 

[Saturday Fever]

It'll all work out in the end. It's just about time for you to do Good AMs for a few sessions so we can get you back to deadlifting again.

 

[M.J.H.]

SF- Yeah I hope so man. I honestly hate good mornings more than any other exercise out there, but I know how effective they are. I prefer them suspended vs. full ROM, for whatever reason. So my next Upper2 session is coming up on Friday. Anything in mind for that? Should I still work up to a 5RM for CG bench? Thanks man.

BTW, I can't wait to smoke 635 on deadlift. I am definitely going to get a video clip of that, no questions asked.

 

[Saturday Fever]

Do a few warmup sets close-grip. 3 or 4 maybe with something like 185lb. Sets of 3 or 5.

Then get yourself a new PR on bench.

 

[M.J.H.]

SF- Okay man, I am definitely looking forward to it. I'll pyramid up like I always do and maybe shoot for 335 or something along those lines. I am not sure what I am capable of at this point. Is there a weight that you have in mind that I should shoot for, for my 1RM?

 

[atherjen]

EXCELLENT ATF Squats!!!

must have been that cinnamon toast!
sorry! but Mike.. I know how you may "feel" but you know Im going to be honest with you... Id tell you the truth.. YOUR NOT FAT!!!!!!!!!!! you can see abs in that pic!!! and vascularity. smarten the hell up.. realize that some of what you are "feeling" also may be water retention from the PH's that your running. think of that? its highly likely. I know we are our worst critics, I get it honestly too, but please just try not to be soo hard on yourself, it only makes matter worse. Rather then cursing in your journal and complaining about it, think postitive things and make the adjustments where you know they need to be made. you KNOW that eating all the fatty sugary carby food at 2am is not going to help appearance any. its junks. get rid of it. cut wayyyy back on the booze. you dont necessarly have to cut cals way back, stick to a good level that you know you can facilitate your workouts BUT choose foods more wisely. You have come SO far from the binging days. Im proud of you for that now I know that you can make the small changes needed right now to make yourself more content with your appearance once again.
If I see the WORD fat and a description of you go in the same line again, Im going to give you shit.
And I dont need to tell you either how the scale means nothing. Gaining muscle? water retention? And you say clothes are tighter... gaining MUSCLE?? wasn't that not your whole intentions on using the PH's???

now.. enough of that sillyness.
I wanna see a vid of that dead!

 

[Saturday Fever]

Shoot for 350. Get up to 295, jump to 350. Should that somehow not work out, you can step back to 335 and still hit a PR.

 

[M.J.H.]

Jen- Wow, thanks so much for the long post, I really needed it, honestly. I know that a lot of my feeling is mental, but it makes things so friggin' hard. Because how you feel on a day to day basic means so much IMO. I mean I would rather weigh 220 I feel like and be a tad weaker than a stronger 230-235. I agree that late night eating is obviously not helping me appearance at all. And I am still probably retaining some water from the PH's. Again though hun, I honestly needed your post at this point. I am going to try and keep the cursing and complaining out of my journal, too.

BTW, a deadlift video is going to be coming up shortly. Mabe even a bench video as well. Since I have never put up a bench video.

SF- Wow, 350? That's going to be a huge PR if I actually hit that. I really think I have it in me if everything goes well until then. As long as I get pissed off enough, etc. That's such a huge jump, I hope you're right man. I'll definitely try it though---no questions asked. I am starting to get pumped up even thinking about it, lol.

 

[atherjen]

Originally posted by MonStar
Jen- Wow, thanks so much for the long post, I really needed it, honestly. I know that a lot of my feeling is mental, but it makes things so friggin' hard. Because how you feel on a day to day basic means so much IMO. I mean I would rather weigh 220 I feel like and be a tad weaker than a stronger 230-235. I agree that late night eating is obviously not helping me appearance at all. And I am still probably retaining some water from the PH's. Again though hun, I honestly needed your post at this point. I am going to try and keep the cursing and complaining out of my journal, too.

BTW, a deadlift video is going to be coming up shortly. Mabe even a bench video as well. Since I have never put up a bench video.

SF- Wow, 350? That's going to be a huge PR if I actually hit that. I really think I have it in me if everything goes well until then. As long as I get pissed off enough, etc. That's such a huge jump, I hope you're right man. I'll definitely try it though---no questions asked. I am starting to get pumped up even thinking about it, lol.

Your MOST welcome. You darn well know Id be honest with you, and I hate seeing you being so hard on yourself. Just try your best and keep your head up, complaining has never done anyone good. (sometimes I need to practice what I preach). I can totally understand what you mean about how you FEEL on a daily basis, its very important for self esteem and confidence. I respect that, I just think that your a bit overly too hard on yourself sometimes.

A bench vid would be cool too! I showed my daddy your last dead video.. he was like "that boy must eat his spinach" take that as a compliment-their hard to come by from him. lol

and Im sure that you can hit 350! if SF thinks so, Im certain you can. Talk yourself into the lift and POOF!

 

[M.J.H.]

Jen- I can always count on you to be honest, which is a really great thing. But I am glad that you understand what I mean about the confidence thing. It's just that when I am leaner my confidence is so much higher. It gets down the smallest things to. What clothes I'll wear on a day to day basis, etc. I just really need to keep my confidence up, etc. Cutting the alcohol is definitely a huge step I think into leaning out some.

LOL, you showed your dad my deadlift video huh? That's funny, I have showed it to a lot of people as well. I am going to take a 635 deadlift video soon. As soon as SF thinks I am ready to test my 1RM again. I honestly think I could pull a bit more than 635, but I don't want to overextend myself too much. Yeah, I guess I eat my spinach, and my Wheaties, lol.

 

[X Ring]

Mike you look great man, you dont need to start cutting, I'm watching your weights go up like crazy and you are bitching about flab! Take out the damn booze and junk food and you will be good, I cant believe you are doing so well given drinking and no sleep on some nights. If you got the dedication and self control to get your ass to the gym and do these intense workouts you can practice some self restraint on what you consume. Prehaps its not my place to say anything but day after day I see you put up road blocks infront of yourself!
Im not trying to be an ass just trying to motivate you! Dont take it the wrong way

 

[OrbitalChime]

I agree with what has been said, don't be too hard on yourself! Your stats are inspiration for me to keep working harder towards my goals, so don't worry about little downfalls or anything, it makes it just that much worse. Keep up the good work/journal

-Chris

 

[M.J.H.]

X Ring- Thanks so much for the support man, really really appreciate it. I am not going to start cutting at all. I am going to be cutting the junkfood out of my diet, and really cutting down on the alcohol like crazy. When it comes to my workouts I really think that my dedication is right on. With my diet however, I am really lacking willpower. And I'll be the first to admit that. But at this point I am getting to know my body really well. I know that if I eat a really strict, clean diet, then I will end up cheating and going overboard. That's why I really have to keep everything in moderation so to speak. Thanks again for the post.

OrbitalChime- Thanks man, I am going to try and focus on not being too hard on myself. Like Jen said though, I think we are our own worst critics a lot of the time. Thanks again for the support.

 

[X Ring]

I agree with not having a totally clean diet, I dont like it. Just cut down on the food that is holding you back and the booze is a killer. I know it can be tough I just got out of college but just keep workin on it.

 

[M.J.H.]

X Ring- I hear you man, cutting out alcohol is such a hard thing for me to do at this point. I am in college so that's really not an option to cut it out completely. Reducing it I have absolutely no problem at all doing, however.

 

[M.J.H.]

Thursday, 5-20-2004

Diet:
- whey protein + 2% milk + banana
- MRP + 2% milk
- breaded chicken, chicken quesadillas, 3 martinis, 2 mixed drinks
- 2 mixed drinks, 1 beer
- nachos + cheese, chips & salsa, grilled chicken soft tacos, pitcher of mango magarita
- peanut butter & banana sandwich
- 4 slices of pizza, cookies, iced tea

WTF? Again, like I said I wasn't going to do, lol, I pigged out all day on sh*tty food and drank WAY too much alcohol. I am not sure what the hell is wrong with me.

After this entire day of eating and drinking I need: SELF CONTROL.

Sleep: 7 hours.

Rest

Needed this rest day, that's for sure. I am not too too sore today but tomorrow I am going to for a new 1RM on bench. SF has me psyched to try and hit 350 for a 1RM. That's a 25 lbs. PR for me if I hit it, I guess we'll have to wait and see. Damn I want it bad! Really need to get my diet in order today, and sleep up tonight.

Day 4 of 6-OXO, still at 6 caps 2x per day. So far things are going pretty damn good.

 

[Saturday Fever]

And eat! You're loading up for a big lift, so load up! Kick back today, relax, call some buddies and go golfing, whatever. Tomorrow will be fun.

 

[M.J.H.]

SF- I pigged out all f*cking day, and drank a sh*tload of alcohol as usual, lol. This is going to be my drunk post for the night. I definitely kicked back all day, though. And I relaxed. I had a good time in Philly today. Depending on how I feel tomorrow I may not go for a bench PR.

 

[atherjen]

SHAME ON YOU!!!!!!

 

[M.J.H.]

Jen- I know, I know, I know. Damnit. I am so frustrated, and I feel so bloated and hungover it's just ridiculous. Still managed to hit some nice bench PR's, though.

 

[M.J.H.]

Friday, 5-21-2004

Diet:
- MRP, peanut butter toast
- Gatorade during workout, whey protein postworkout
- 1/2 turkey & cheese sandwich, pineapple
- 1/2 turkey & cheese sandwich
- tuna & cheese sub
- Nitro-Tech bar
- tuna sandwich
- breaded chicken
- whey protein

Eh, diet was better today, still higher in calories though. Felt fat as hell today, omg. Ended up today with roughly 4.3-4.4K calories today, and around 350g of protein. Not too bad.

Sleep: 8 hours.

Weight: 228 lbs. Expected to be a bit heavier, considering how much I ate yesterday.

Upper Body 2

Flat BB Presses
135x3, 185x3, 225x1, 275x1, 295x1, 335x1!, 350x1!, 365x0, 365x0

Tate Presses
60x10, 60x10, 60x10, 70x6, 70x6, 70x6, 80x3, 80x3

Seated DB Presses
60x10, 60x10, 60x10, 60x10

GREAT workout here today! Hit 2 new big PR's on bench! Worked up to 335, which came up like nothing at all somehow. Felt great, since it was a 10 lbs. PR. Then I loaded up 350, which also came up without much of a problem at all. Not easy, don't get me wrong, but then again, not all that difficult considering it was 25 lbs. PR. Loaded up 365 on the bar, and my first attempt my spotter unracked it all f*cked up, and grabbed it way too soon. So that was just friggin' ridiculous. He asked me if he could spot me, I was just like sure thinking how can you f*ck this up. Of course he did. Anyway, got my original spotter to spot me on the 2nd attempt. Felt very strong, got halfway up and got stuck. I think I might have 365 in me in not too long.

Tate presses were pretty good. I was taking some pretty lengthy rest periods in my bench sets so I didn't have that much time today for accessory lifts. Did 8 sets of Tate presses for my triceps, and then 4 sets of overhead presses for my delts. Overall workout was awesome.

---I am really realizing how much potential that I have in terms of strength, etc. I think that if I honestly cut out the crap in my diet, and just a little more effort into what I do outside of the gym, I really think that I could go very far. I just need to stop with the sh*t I am doing, honestly. It's getting out of hand. I stopped the binging for a while, and now I feel like it's starting to come back with the late night eating. Need to get back into the habit of drinking 1-2 days per week, and keeping my diet clean, overall.

Day 5 of 6-OXO, still at 3 caps 2x per day.

 

[Saturday Fever]

350x1!

And to think you'll be deadlifting 2x that number soon.

 

[M.J.H.]

SF- LOL, I hope so man! I can't even imagine what kind of potential I would have if I could develop some self control outside of the gym. I mean if I got a minimum of a solid 7 hours sleep every night, and if my diet remained pretty clean, etc. I just think I am limiting my genetic potential with alcohol, junkfood, etc.

BTW, man, Lower2 session tomorrow? Speed squats, what else?

 

[chiquita6683]

 

[Saturday Fever]

Speed deads and Good AMs to a 1RM. You can suspend them if you want, but if you do, suspend them extra low.

 

[Saturday Fever]

Time for routine tweaks!

Upper Day 1
Flat Bench: sets of 3 to a 3RM
Close-grip Decline OR Dips: high/low like you do now
Triceps: 2-3 sets of 4-8 (skulls, etc)
*Shoulders: 4 sets of 6 or 3 sets of 8 (heavy like a db press or uprights)
Shoulders: 2 sets of 12 (side laterals or front raise)

Lower Day 1
Squats/Deads/GoodAMs: to a 1RM (always mix it up)
Compound Assist: high/low (pick any leg lift you like. leg press, SLDL, etc)
**Legs: 3 sets of 8 (prefer hamstrings here, hypers maybe?)
Back: 5 sets of 5 (rowing or chinning, etc)
Biceps: whatever you want

Upper Day 2
Close-grip Bench: sets of 5 to a 5RM
Rack Lockouts: to a 1RM (vary the lockout, 4", 6", etc)
Triceps: 6-8 sets of 6-10 (skulls, oh db press, etc)
Triceps: 2-3 sets of 6 (pushdowns, dips, etc)
***Shoulders: 4 sets of 6 or 3 sets of 8 (side laterals or front raises)

Lower Day 2
Speed Work: 8 speed sets of 2 reps
Compound Assist: high/low (SLDL, Good AMs, etc)
Heavy Legs: 6 sets of 4 (leg press, etc)
Hamstrings: 4-6 sets of 6-10 reps
Heavy Back: 3-6 sets of 4-6 reps (rowing)
Heavy Back: 3 sets of 8 (chins, whatever)
Biceps: anything you want

* 4 sets of 6. Don't do 3 sets of 8 anymore.
** 4 sets of 6 instead of 3 sets of 8
*** 4 sets of 6, always, same as the first two tweaks.

 

[M.J.H.]

chiquita6683- Hey there, thanks for stopping by.

SF- Okay man, I'll do that. Speed deads, though? I just did them, shouldn't I do speed squats instead since I just did speed deads in my past Lower2 session? I can do speed deads it's obviously no problem at all, just confused me a little. Anyway, okay I'll do some good AM's I am not sure which style, I'll decide when I get to the gym.

Thanks for the routine tweaks, I was hoping that you would do this soon. Basically what's important is that my shoulder and leg assistance work is going to be 4 sets of 6 rather than 3 sets of 8-12. Because lately I have been going a bit higher in reps, I am not sure why. Picking the wrong weights, obviously.

 

[atherjen]

Originally posted by MonStar

---I am really realizing how much potential that I have in terms of strength, etc. I think that if I honestly cut out the crap in my diet, and just a little more effort into what I do outside of the gym, I really think that I could go very far. I just need to stop with the sh*t I am doing, honestly. It's getting out of hand. I stopped the binging for a while, and now I feel like it's starting to come back with the late night eating. Need to get back into the habit of drinking 1-2 days per week, and keeping my diet clean, overall.

glad YOU said that and I didnt have to preach to you again!
you know what you have to do, NOW DO IT!!!!!

Great work on bench today! Congrads on the PR.

 

[M.J.H.]

Jen- Yeah, it's just so hard to have a social life, well a good social life, lol, and put a ton of effort into my actions outside the gym. Yeah it just gets so hard at times that's all. Thanks for the support, appreciate it, as always.