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MonStar's Journal: Another Walk On the Westside
- Thread starter M.J.H.
- Start date
He's a Yankee fan, cut him some slack.MonStar said:du510: Here man, underneath my workout I talked about what it is:
What up Monstar The lifts are looking very impressive dawg keep up the good work. I am looking at this west side routine and looks pretty intense i will be checking you out to see how this goes for you. 
Open mouth, insert foot.MonStar said:du510: Here man, underneath my workout I talked about what it is:
Thanks boss.
Im notorious for skipping words.
Hey, Yanks in 3!soxmuscle said:
du510 said:
soxmuscle: LOL.
dj_diablo: Yeah man, definitely stay tuned because my gains on Westside have always been excellent. Both times now that I have done the program. Sometimes you really need to keep changing up the exercises to prevent the workouts from getting redundant, but overall I would say the program is excellent.
du510: Not a problem at all bud.
CowPimp: Thanks for the video clip! Honestly, I am going to start doing them with a barbell. Yesterday I did them with a close-grip on an EZ-curl bar, and was lowering the bar down to my neck, and tucking my elbows, just like the guy in the video clip is doing.
dj_diablo: Yeah man, definitely stay tuned because my gains on Westside have always been excellent. Both times now that I have done the program. Sometimes you really need to keep changing up the exercises to prevent the workouts from getting redundant, but overall I would say the program is excellent.
du510: Not a problem at all bud.
CowPimp: Thanks for the video clip! Honestly, I am going to start doing them with a barbell. Yesterday I did them with a close-grip on an EZ-curl bar, and was lowering the bar down to my neck, and tucking my elbows, just like the guy in the video clip is doing.
Tuesday; 1-18-2005
DE Squat/Deadlift (50 minutes, 27 sets)
Speed Deadlifts
8 sets of 2 with 315
CG Cable Rows
4 sets of 8 with 275
Good Mornings
4 sets of 4 with 225
Seated Alternating DB Curls
3 sets of 5 with the 55's
Nautilus Leg Extensions
3 sets of 10 with 260
Vertical Leg Raises
3 sets of 9
Stiff-Arm Cable Pullovers
2 sets of 10 with 140
Great workout today! I was very impressed with how my workout turned out, honestly. For the simple reason that as soon as I got to the gym I felt like sh*t. I was tired, lethargic, and I didn't feel like training at all, quite frankly. After starting to do my speed deadlifts---my intensity level just shot up. The rest of my workout was great, lots of accessory work.
Diet:
- oatmeal + 1% milk + peanut butter
- 1 scoop of Swole preworkout
- whey protein + 1% milk postworkout
- mardarin orange grilled chicken salad
- low-fat turkey chili + crackers
- beef stew
- tuna salad + crackers
- coffee
Sleep: 7.5 hours.
DE Squat/Deadlift (50 minutes, 27 sets)
Speed Deadlifts
8 sets of 2 with 315
CG Cable Rows
4 sets of 8 with 275
Good Mornings
4 sets of 4 with 225
Seated Alternating DB Curls
3 sets of 5 with the 55's
Nautilus Leg Extensions
3 sets of 10 with 260
Vertical Leg Raises
3 sets of 9
Stiff-Arm Cable Pullovers
2 sets of 10 with 140
Great workout today!
I was very impressed with how my workout turned out, honestly. For the simple reason that as soon as I got to the gym I felt like sh*t. I was tired, lethargic, and I didn't feel like training at all, quite frankly. After starting to do my speed deadlifts---my intensity level just shot up. The rest of my workout was great, lots of accessory work. Diet:
- oatmeal + 1% milk + peanut butter
- 1 scoop of Swole preworkout
- whey protein + 1% milk postworkout
- mardarin orange grilled chicken salad
- low-fat turkey chili + crackers
- beef stew
- tuna salad + crackers
- coffee
Sleep: 7.5 hours.
Last edited:
Mudge: LOL, I am assuming that you're talking about my bodyweight? Yeah, it's gotten absolutely ridiculous. I almost hate the fact that I let myself get this way. But honestly, just being on Westside a couple of days now, I already feel like I have made some substantial progress from that point---where I was in those pics. I know it sounds crazy. I am going to post some progress pics again in a few weeks. I have been taking usnic acid now for about 5 days. 200mg when I wake up and 200mg before bed. Seems to be starting to kick in.
- Joined
- Nov 22, 2004
- Messages
- 984
- Reaction score
- 3
- Points
- 0
- Age
- 40
- Location
- Greater Ottawa Region , Canada
Keep it bro , you seem to be having fun on the westside 
But please , don't start another journal !
But please , don't start another journal !
Nice and consistent workouts. Don't worry about staring new journals--they are all like one extended journal put together.
I think I'm too tall for the support row machine. You seem to use it alot, so I tried using it, and once i got to 4 1/2 plates, my lower back helped my lats way too much while pulling it up.
I think I'm too tall for the support row machine. You seem to use it alot, so I tried using it, and once i got to 4 1/2 plates, my lower back helped my lats way too much while pulling it up.
simbh: Hey man, yeah, Westside is a great program. I really like the fact that it's backed by proven science---makes me feel better about being on it. Rather than some program that I just came up with out of my a*s.
BigDyl: Thanks for stopping by bud, appreciate the support. My workouts have been pretty solid on this program so far. The support rows I know some guys aren't crazy about because of how they feel. Personally, I love how they feel. They hit my lats perfectly, with my sterum against the support pad. I am going to attach a pic of the apparatus that I use.
BigDyl: Thanks for stopping by bud, appreciate the support. My workouts have been pretty solid on this program so far. The support rows I know some guys aren't crazy about because of how they feel. Personally, I love how they feel. They hit my lats perfectly, with my sterum against the support pad. I am going to attach a pic of the apparatus that I use.
Wednesday; 1-19-2005
Rest
Cardio
First thing this morning on an empty stomach I did 16 minutes of interval training on the treadmill. Alternated 1 minute of walking at 3.2 MPH with 1 minute of running at 8.2 MPH. On Saturday, my next rest day, I am going to aim for 18 minutes. In the same fashion, of course.
Diet:
- oatmeal + 1% milk + peanut butter
- tuna salad + crackers
- chicken noodle soup
- 1% cottage cheese + pineapple
- whole-wheat tuna sandwich
Sleep: 7 hours.
Rest
Cardio
First thing this morning on an empty stomach I did 16 minutes of interval training on the treadmill. Alternated 1 minute of walking at 3.2 MPH with 1 minute of running at 8.2 MPH. On Saturday, my next rest day, I am going to aim for 18 minutes. In the same fashion, of course.
Diet:
- oatmeal + 1% milk + peanut butter
- tuna salad + crackers
- chicken noodle soup
- 1% cottage cheese + pineapple
- whole-wheat tuna sandwich
Sleep: 7 hours.
Last edited:
Hi Mike,
I don't think I've ever seen you post a cardio workout before. How do you feel by doing cardio? I know that for me it has to be involved for cardiovascular benefits. I like how I don't have to huff and puff when I run or do other breath oriented activities which require a good diaphragm support.
How are you feeling on your current program?
I don't think I've ever seen you post a cardio workout before. How do you feel by doing cardio? I know that for me it has to be involved for cardiovascular benefits. I like how I don't have to huff and puff when I run or do other breath oriented activities which require a good diaphragm support.
How are you feeling on your current program?
MonStar said:Wednesday; 1-19-2005
Rest
Cardio
First thing this morning on an empty stomach I did 16 minutes of interval training on the treadmill. Alternated 1 minute of walking at 3.2 MPH with 1 minute of running at 8.2 MPH. On Saturday, my next rest day, I am going to aim for 18 minutes. In the same fashion, of course.
those #'s are like mine for HIT....but 3.2 is too slow. Bump that shit up to keep your HR up. Im at 4 & 8 but I need to shorten my walking intervals
Diana: Hey there! Thanks for stopping by, I appreciate you reading my journal. Yeah this is one of the few times that I have actually posted cardio here in my journal. I am a big hater of cardio, lol. I will almost do anything to avoid it. Even if that means training every single day. I am doing it on my rest days, so only around 3 times a week, at this point.
Cold Iron: Hey man, thanks for checking out my journal. Yeah I know I definitely need to really kickstart my HIIT. The only thing is I am in horrible cardiovascular shape right now. I used to do 20 minutes of 1 minute of 4.0 MPH and 1 minute of 8.0 MPH. But getting back into it I have to take it gradually at first. Going to work myself up to 4.0 MPH and 9.0 MPH hopefully. I guess we'll see what happens.
Cold Iron: Hey man, thanks for checking out my journal. Yeah I know I definitely need to really kickstart my HIIT. The only thing is I am in horrible cardiovascular shape right now. I used to do 20 minutes of 1 minute of 4.0 MPH and 1 minute of 8.0 MPH. But getting back into it I have to take it gradually at first. Going to work myself up to 4.0 MPH and 9.0 MPH hopefully. I guess we'll see what happens.
Thursday; 1-20-2004
ME Bench (50 minutes, 24 sets)
Suspended Bench Presses (bar touching chest)
135x3
185x3
225x2
245x2
265x2
285x1
295x1
305x1
315x1
325x1
335x1
345x1
Tate Presses
4 sets of 6 with the 70's
Swiss Ball DB Presses
3 sets of 8 with the 90's
Skullcrushers
3 sets of 7 with 110
Nautilus Lateral Raises
2 sets of 10 with 200
Great workout today! Really hit some huge PR's in suspended bench. The most that I can remember ever doing was 315, I believe, for a single. Hit 315 easy, and 325. Then hit 335, which was extremely extremely difficult. Came up extremely slow. Moved onto 345---wow, talk about having NO IDEA how I hit it. Got about halfway up, and just hit a major sticking point. The bar honestly didn't move for probably 3-4 seconds. Somehow, don't ask me how, I locked it out. Big, big, big PR today. The rest of my workout I was pretty wiped out.
BTW, if you don't know what suspended bench is, its basically bench pressing from the bottom position. Set the pins in the power rack so the bar was touching my chest, and pressed up from the bottom position.
Diet:
- oatmeal + 1% milk + peanut butter
- 1 scoop of Swole preworkout
- whey protein + 1% milk postworkout
- tuna salad + crackers
- coffee
- garden salad + vinegarette dressing, garlic dinner rolls + oil
- grilled honey chicken breast, whole-wheat balsamic pasta, broccoli, 2 glasses of wine
Since today was my 7th day now eating fairly clean, I decided to go to dinner with my girlfriend. Ended up at the Macaroni Grill, where I have never eaten before. I must say that I completely, completely loved the restaurant! I recommend it to anyone. I had some honey chicken dish there, with some wine and salad---and the bread was absolutely PHENOMENAL.
Sleep: 7 hours.
Weighed myself today, before my workout. Weighed in today at 232 lbs. I am going to weigh myself again next Thursday and hopefully I'll drop a few more pounds. My goal is to drop a few pounds each week.
ME Bench (50 minutes, 24 sets)
Suspended Bench Presses (bar touching chest)
135x3
185x3
225x2
245x2
265x2
285x1
295x1
305x1
315x1
325x1
335x1
345x1
Tate Presses
4 sets of 6 with the 70's
Swiss Ball DB Presses
3 sets of 8 with the 90's
Skullcrushers
3 sets of 7 with 110
Nautilus Lateral Raises
2 sets of 10 with 200
Great workout today!
Really hit some huge PR's in suspended bench. The most that I can remember ever doing was 315, I believe, for a single. Hit 315 easy, and 325. Then hit 335, which was extremely extremely difficult. Came up extremely slow. Moved onto 345---wow, talk about having NO IDEA how I hit it. Got about halfway up, and just hit a major sticking point. The bar honestly didn't move for probably 3-4 seconds. Somehow, don't ask me how, I locked it out. Big, big, big PR today. The rest of my workout I was pretty wiped out. BTW, if you don't know what suspended bench is, its basically bench pressing from the bottom position. Set the pins in the power rack so the bar was touching my chest, and pressed up from the bottom position.
Diet:
- oatmeal + 1% milk + peanut butter
- 1 scoop of Swole preworkout
- whey protein + 1% milk postworkout
- tuna salad + crackers
- coffee
- garden salad + vinegarette dressing, garlic dinner rolls + oil
- grilled honey chicken breast, whole-wheat balsamic pasta, broccoli, 2 glasses of wine
Since today was my 7th day now eating fairly clean, I decided to go to dinner with my girlfriend. Ended up at the Macaroni Grill, where I have never eaten before. I must say that I completely, completely loved the restaurant! I recommend it to anyone. I had some honey chicken dish there, with some wine and salad---and the bread was absolutely PHENOMENAL.
Sleep: 7 hours.
Weighed myself today, before my workout. Weighed in today at 232 lbs. I am going to weigh myself again next Thursday and hopefully I'll drop a few more pounds. My goal is to drop a few pounds each week.
Last edited:
Hey Mike, I'd really be interested in reading some information on the Westside style of training. Thanks.
What's a speed deadlift? Doing the reps as fast as you can?
soxmuscle: Like Cold Iron said man, check out elitefts.com---that's where I learned most of my info. And from former IM member Saturday Fever. If you do a search for his username you'll find a lot of useful info.
Cold Iron: Oh okay, I thought the way that you talked sounded familiar. Any reason for the name change? I prefer 'Cold Iron' much much more than talking about Arnold's balls, lol.
BTW, hopefully I'll get in better cardiovascular shape as time passes. We'll see how things go.
ihateschoolmt: Speed lifts, also known as 'dynamic' lifts---are intended to increase bar speed. Basically just a Westside style technique that is used to improve the quickness of the lift. If you ever realize when you do a 1RM for a lift, it comes up extremely slow. The idea behind speed lifts is to increase that speed, I believe.
Cold Iron: Oh okay, I thought the way that you talked sounded familiar. Any reason for the name change? I prefer 'Cold Iron' much much more than talking about Arnold's balls, lol.
BTW, hopefully I'll get in better cardiovascular shape as time passes. We'll see how things go.
ihateschoolmt: Speed lifts, also known as 'dynamic' lifts---are intended to increase bar speed. Basically just a Westside style technique that is used to improve the quickness of the lift. If you ever realize when you do a 1RM for a lift, it comes up extremely slow. The idea behind speed lifts is to increase that speed, I believe.
What happened to Saturday Fever?
Saturday fever got hit by a truck while on his bike, he said he wouldnt be back for a while. There was some controversy on if he really got hit by a truck or if he was lieing,
http://www.ironmagazineforums.com/showthread.php?t=38550&page=2&pp=30
http://www.ironmagazineforums.com/showthread.php?t=38550&page=2&pp=30
MonStar- I was always a little upset the "t" was excluded from the end of my name. Whether Prince wouldnt let me use that whole name, or I forgot the "t", I dont know.
Once a newb to IM and bodybuilding in general, "arnies left nut" suited me b/c I was the equivalent of his left nut, muscle wise. However, due to the fact I am coming up to my 2 yr IM anniversary, I thought a little graduation was in order. Originally I thought "Arnie's full package" would be an appropriate upgrade, then I realized I might be on the verge of a complex and decided to steer clear of arnold's genitalia completely.
Once a newb to IM and bodybuilding in general, "arnies left nut" suited me b/c I was the equivalent of his left nut, muscle wise. However, due to the fact I am coming up to my 2 yr IM anniversary, I thought a little graduation was in order. Originally I thought "Arnie's full package" would be an appropriate upgrade, then I realized I might be on the verge of a complex and decided to steer clear of arnold's genitalia completely.
