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MonStar's Journal: Another Walk On the Westside
- Thread starter M.J.H.
- Start date
Those skullcrushers were awesome!
Mudge: Wow, all of your best leg stuff is narrow stance? That's very interesting, I am going to have to start putting my feet closer together and seeing what I think of it. I have never given thought to using a narrow stance, I have no idea why. Just never seemed to appeal to me that much.
Luke: Thanks for the support, bro. Decline skulls are a whole different ballpark compared to regular lying skullcrushers. I am not sure which I prefer, honestly. Declines seem to exhaust my triceps a bit more.
Luke: Thanks for the support, bro. Decline skulls are a whole different ballpark compared to regular lying skullcrushers. I am not sure which I prefer, honestly. Declines seem to exhaust my triceps a bit more.
Decline skull crushers sound interesting. It sounds like it would increase the range of motion a little more, which is always a good thing.
CowPimp: Decline skulls are absolutely fabulous bud. I completely recommend that you give them a shot. Yeah it does increase the range of motion some, and at the same time it puts some pressure on my elbow flexors. Give them a shot and let me know how you like them.
Thursday; 1-27-2005
ME Squat/Deadlift (55 minutes, 22 sets)
Platform Deadlifts
135x3
225x3
315x3
405x2
455x2
475x2
505x2
535x2
CG Cable Pulldowns
4 sets of 8 with 245
Seated Good Mornings
2 sets of 8 with 95
2 sets of 6 with 135
Bentover Rows
3 sets of 12 with 155
DB Shrugs
3 sets of 8 with the 120's
Great workout today!
Really had a great workout today I think. I went to the gym once, and was falling asleep. So I drove home, took a nap, ate some food, and went back to gym a few hours later. What a difference! I felt 100x better.
Anyway, worked out with an older powerlifter tonight---damn, talk about a huge difference in my performance! I really felt great he was pushing me right along. He was pulling off the platform so I decided to work up to my 2RM off the platform. Last week I worked up to my 1RM (525x1) off the platform. Today I hit 505 for a double, a PR, and then hit 535 for 2! A really HUGE PR!
Did some seated good mornings... which were great! I have never done them before, did them seated on the bench and went down until I touched my chin to the bench, nice and deep. Great exercise. My bentover rows today were done very intensely, very light, but at the same time very slow and with a great ROM. Nice contraction at the top of each rep. Finished up my workout with some DB shrugs.
Diet:
- oatmeal + 1% milk + peanut butter
- grilled chicken & cheese soft taco
- 1% cottage cheese + pineapple
- 1 scoop of Swole preworkout
- whey protein + 2% milk postworkout
- tuna salad sandwich
- chicken noodle soup
- tuna salad + crackers
- peanut butter
Sleep: 7.5 hours.
ME Squat/Deadlift (55 minutes, 22 sets)
Platform Deadlifts
135x3
225x3
315x3
405x2
455x2
475x2
505x2
535x2
CG Cable Pulldowns
4 sets of 8 with 245
Seated Good Mornings
2 sets of 8 with 95
2 sets of 6 with 135
Bentover Rows
3 sets of 12 with 155
DB Shrugs
3 sets of 8 with the 120's
Great workout today!
Really had a great workout today I think. I went to the gym once, and was falling asleep. So I drove home, took a nap, ate some food, and went back to gym a few hours later. What a difference! I felt 100x better. Anyway, worked out with an older powerlifter tonight---damn, talk about a huge difference in my performance! I really felt great he was pushing me right along. He was pulling off the platform so I decided to work up to my 2RM off the platform. Last week I worked up to my 1RM (525x1) off the platform. Today I hit 505 for a double, a PR, and then hit 535 for 2! A really HUGE PR!
Did some seated good mornings... which were great! I have never done them before, did them seated on the bench and went down until I touched my chin to the bench, nice and deep. Great exercise. My bentover rows today were done very intensely, very light, but at the same time very slow and with a great ROM. Nice contraction at the top of each rep. Finished up my workout with some DB shrugs.
Diet:
- oatmeal + 1% milk + peanut butter
- grilled chicken & cheese soft taco
- 1% cottage cheese + pineapple
- 1 scoop of Swole preworkout
- whey protein + 2% milk postworkout
- tuna salad sandwich
- chicken noodle soup
- tuna salad + crackers
- peanut butter
Sleep: 7.5 hours.
Last edited:
MonStar said:CowPimp: Decline skulls are absolutely fabulous bud. I completely recommend that you give them a shot. Yeah it does increase the range of motion some, and at the same time it puts some pressure on my elbow flexors. Give them a shot and let me know how you like them.
I'll definitely give them a try. You'll be happy to know I threw in an additional lat exercise at the end of my squat/deadlift DE day today because I finished what I had planned in good time. It was a nice change of pace. Good call.
I am also going to try them out aswell. They make so much more sense. It seems like they should have been created using a decline to begin with.CowPimp said:
CowPimp: Nice one, man. I really like hitting lats on my squat/deadlift today. Today at the gym I hit my lats a bit more than I normally do. I actually hit them a lot lighter than I usually do, but that's okay. I am working more on my form now, than ever before. I am trying hard not to throw the weight around. And really focus on my muscle contractions, and my ROM, in my accessory work.
soxmuscle: I agree with you completely---decline skullcrushers will make your triceps more sore, exhaust them more after the set, hit your elbow flexors harder, etc.
soxmuscle: I agree with you completely---decline skullcrushers will make your triceps more sore, exhaust them more after the set, hit your elbow flexors harder, etc.
Friday; 1-28-2005
Rest
Cardio
Today I did 18 minutes of interval training on the treadmill first thing in the morning, on an empty stomach. Alternated one minute of 3.4 MPH with one minute of running at 8.4 MPH. Damn, as I slowly increase the
Diet:
- oatmeal + 1% milk + peanut butter
- grilled chicken & cheese soft taco
- tuna salad sandwich
- turkey & cheese sandwich
- 1% cottage cheese + peaches
Sleep: 2 + 5.5 hours.
Weighed myself today 228 lbs. Down around 4 lbs. from one week ago when I weighed in at 232 lbs.
Rest
Cardio
Today I did 18 minutes of interval training on the treadmill first thing in the morning, on an empty stomach. Alternated one minute of 3.4 MPH with one minute of running at 8.4 MPH. Damn, as I slowly increase the
Diet:
- oatmeal + 1% milk + peanut butter
- grilled chicken & cheese soft taco
- tuna salad sandwich
- turkey & cheese sandwich
- 1% cottage cheese + peaches
Sleep: 2 + 5.5 hours.
Weighed myself today 228 lbs. Down around 4 lbs. from one week ago when I weighed in at 232 lbs.
Last edited:
What time of the day do you weigh yourself?
You're a BIG DUDE btw. I was all excited about crossing 175.
You're a BIG DUDE btw. I was all excited about crossing 175.
Luke: Hey bud, I weigh myself whenever I go to the gym that day honestly. Usually in the late morning or afternoon. And I weigh myself fully dressed, but without my shoes. I am trying to get down to a solid 215-220 lbs. We'll see what happens.
Is there a website on westside training or do you have a trainer, i'd like to read more about this.
ihateschoolmt: Yeah there is a Westside based website, its www.elitefts.com. Definitely check it out it covers a lot of Westside principles and things of the nature, etc.
Saturday; 1-29-2005
DE Bench (50 minutes, 24 sets)
Speed Bench Presses
8 sets of 3 with 155
Smith-Machine BTN Presses
2 sets of 5 with 165
3 sets of 9 with 125
Swiss Ball DB Presses
2 sets of 8 with the 80's
2 sets of 15 with the 70's
Skullcrushers
4 sets of 7 with 115
Nautilus Lateral Raises
3 sets of 10 with 190
Good dynamic bench workout today. Felt a bit foggy-minded honestly, I am assuming that it's from the sodium usinate that I am still taking. That's about the only thing that I can think of. Overall workout was good, went 20 lbs. lighter on my speed bench which I think was a great idea, really helped me focus a bit more on my bar speed.
Diet:
- oatmeal + 2% milk + peanut butter
- 1 scoop of Swole preworkout
- whey protein + 2% milk postworkout
- chicken salad sandwich
- low-fat turkey chili + crackers
- MRP bar
- chicken noodle soup
- coffee
Sleep: 7 hours.
DE Bench (50 minutes, 24 sets)
Speed Bench Presses
8 sets of 3 with 155
Smith-Machine BTN Presses
2 sets of 5 with 165
3 sets of 9 with 125
Swiss Ball DB Presses
2 sets of 8 with the 80's
2 sets of 15 with the 70's
Skullcrushers
4 sets of 7 with 115
Nautilus Lateral Raises
3 sets of 10 with 190
Good dynamic bench workout today. Felt a bit foggy-minded honestly, I am assuming that it's from the sodium usinate that I am still taking. That's about the only thing that I can think of. Overall workout was good, went 20 lbs. lighter on my speed bench which I think was a great idea, really helped me focus a bit more on my bar speed.
Diet:
- oatmeal + 2% milk + peanut butter
- 1 scoop of Swole preworkout
- whey protein + 2% milk postworkout
- chicken salad sandwich
- low-fat turkey chili + crackers
- MRP bar
- chicken noodle soup
- coffee
Sleep: 7 hours.
Last edited:
ihateschoolmt said:
To add to that you should check out:
www.westside-barbell.com and www.t-nation.com
Both sites are excellent resources.
Cold Iron: Yeah you're probably right bud, I never even think twice about when I weigh myself, or what I am wearing, etc. I am going to have to start, I should invest in a scale, instead of always just using the sh*tty gym scale.
CowPimp: Thanks for stopping by, appreciate it.
CowPimp: Thanks for stopping by, appreciate it.
Sunday; 1-30-2005
DE Squat/Deadlift (55 minutes, 26 sets)
Speed Deadlifts
8 sets of 2 with 315
CG Cable Rows
2 sets of 12 with 245
2 sets of 6 with 290
Good Mornings
4 sets of 2 with 295
2 sets of 7 with 205
Crossbody Hammer Curls
3 sets of 8 with the 65's
Nautilus Pullovers
2 sets of 12 with 250
Vertical Leg Raises
3 sets of 12
Not so great of a workout today, honestly. I feel like I am starting to catch a bit of a cold/flu, I was feeling stuffy in the gym. And I can tell by the sound of my voice that I am starting to catch something or another. Whatever. I am going to try and fight it as best I can. Anyway, my bar speed on deadlifts I think it gradually improving.
Did some cable rows, and then some heavy good mornings. I really like good mornings, and I am realizing how effective they are. I am going to try and do a variation of them at least one a week. Did some hammer curls after that, and then some pullovers and leg raises. Not so bad of a workout.
Diet:
- 1% cottage cheese + peaches
- 1 scoop of Swole preworkout
- whey protein + 2% milk postworkout
- garden salad + vinegarette dressing
- 3 margarita chicken breasts, rice & beans
- tuna & cheese melt, beef stew
- 1/2 turkey sandwich
Sleep: 6 hours.
Woke up out of nowhere for absolutely no reason at all.
DE Squat/Deadlift (55 minutes, 26 sets)
Speed Deadlifts
8 sets of 2 with 315
CG Cable Rows
2 sets of 12 with 245
2 sets of 6 with 290
Good Mornings
4 sets of 2 with 295
2 sets of 7 with 205
Crossbody Hammer Curls
3 sets of 8 with the 65's
Nautilus Pullovers
2 sets of 12 with 250
Vertical Leg Raises
3 sets of 12
Not so great of a workout today, honestly. I feel like I am starting to catch a bit of a cold/flu, I was feeling stuffy in the gym. And I can tell by the sound of my voice that I am starting to catch something or another. Whatever. I am going to try and fight it as best I can. Anyway, my bar speed on deadlifts I think it gradually improving.
Did some cable rows, and then some heavy good mornings. I really like good mornings, and I am realizing how effective they are. I am going to try and do a variation of them at least one a week. Did some hammer curls after that, and then some pullovers and leg raises. Not so bad of a workout.
Diet:
- 1% cottage cheese + peaches
- 1 scoop of Swole preworkout
- whey protein + 2% milk postworkout
- garden salad + vinegarette dressing
- 3 margarita chicken breasts, rice & beans
- tuna & cheese melt, beef stew
- 1/2 turkey sandwich
Sleep: 6 hours.
Woke up out of nowhere for absolutely no reason at all.
Last edited:
I hope you feel better. Sickness can really put a damper on training, and life in general if severe enough. Start loading up on vitamin C, echinacea, and green tea. That was the little immune boosting cocktail I used when I was sick a month ago.
I have also noticed the same thing about good mornings. I failed on improving my deadlift one go around. Then, I jumped 20 pounds in a few weeks when I started doing some form of good morning nearly every workout.
I have also noticed the same thing about good mornings. I failed on improving my deadlift one go around. Then, I jumped 20 pounds in a few weeks when I started doing some form of good morning nearly every workout.
Hey Mike,
Go to the drugstore and get some zicam. It works... really really. Keep up the great workouts. As always, you're an inspiration. Now when are you gonna enter a p/l meet? I entered my first officially sanctioned anything in 20 years this past wekend... got my ass soundly kicked by someone older than me, but it was still fun (Nothing like having someone who is 7 or 8 years older than ya pull up nearly 170 lbs more than you like it was nothing... LOL).
Go to the drugstore and get some zicam. It works... really really
. Keep up the great workouts. As always, you're an inspiration. Now when are you gonna enter a p/l meet? I entered my first officially sanctioned anything in 20 years this past wekend... got my ass soundly kicked by someone older than me, but it was still fun (Nothing like having someone who is 7 or 8 years older than ya pull up nearly 170 lbs more than you like it was nothing... LOL).
CowPimp: Yeah I am honestly feeling better already bud. Thanks for the concern, I appreciate it. I agree with you that good mornings are absolutely phenomenal. They're one of my favorite exercises.
sftwrngnr: I am not sure yet about a powerlifting meet bud, but I'll let you know. I don't know what I think of the whole idea of competing at this point. I mean part of me isn't interested because naturally I am not at all competitive by nature. But oh well.
sftwrngnr: I am not sure yet about a powerlifting meet bud, but I'll let you know. I don't know what I think of the whole idea of competing at this point. I mean part of me isn't interested because naturally I am not at all competitive by nature. But oh well.
Monday; 1-31-2005
ME Bench (45 minutes, 24 sets)
Suspended Bench Presses (bar touching chest)
135x3
185x3
225x3
275x2
295x2
315x1
335x1
355x0
355x0
350x0
Tate Presses
10 sets of 10 with the 50's
DB Front Raises
4 sets of 6 with the 55's
Nice workout today. Short and sweet, honestly. Really got in the gym and got out pretty quick. Tried hard to break 345 on suspended bench, but I couldn't lockout with 355 or 350, I tried over and over again. I did 10x10 on Tate presses after that, really beat up my triceps. Nice sets. Heavy DB raises, nice sets.
Diet:
- 1% cottage cheese + peaches
- 1 scoop of Swole preworkout
- whey protein + 2% milk postworkout
- tuna salad & cheese sandwich
- 1% cottage cheese + pineapple
- peanut butter
- tuna salad + crackers
- 2% milk + whey protein
Sleep: 6.5 hours. Once again, up for NO reason.
ME Bench (45 minutes, 24 sets)
Suspended Bench Presses (bar touching chest)
135x3
185x3
225x3
275x2
295x2
315x1
335x1
355x0
355x0
350x0
Tate Presses
10 sets of 10 with the 50's
DB Front Raises
4 sets of 6 with the 55's
Nice workout today. Short and sweet, honestly. Really got in the gym and got out pretty quick. Tried hard to break 345 on suspended bench, but I couldn't lockout with 355 or 350, I tried over and over again. I did 10x10 on Tate presses after that, really beat up my triceps. Nice sets. Heavy DB raises, nice sets.
Diet:
- 1% cottage cheese + peaches
- 1 scoop of Swole preworkout
- whey protein + 2% milk postworkout
- tuna salad & cheese sandwich
- 1% cottage cheese + pineapple
- peanut butter
- tuna salad + crackers
- 2% milk + whey protein
Sleep: 6.5 hours. Once again, up for NO reason.
Tuesday; 2-1-2005
Rest
Cardio
Did some cardio on the treadmill first thing in the morning this morning, on an empty stomach. Did 10 minutes of interval training, at a 3% incline, alternated one minute of walking at 3.2 MPH with one minute of running at 8.2 MPH. Then did 5 minutes of incline walking at a 15% incline, and 3.5 MPH. I was exhausted!
Diet:
- tuna salad sandwich
- tuna salad & cheese wrap
- 2% cottage cheese + peaches
- garden salad + vinegarette dressing
- whey protein + 1% milk
Sleep: 9 hours.
Today was my first day of Nolva, took 80mg today. Going to be doing 80mg for a few days and then lower my dosage to 60mg. We'll see what happens.
Rest
Cardio
Did some cardio on the treadmill first thing in the morning this morning, on an empty stomach. Did 10 minutes of interval training, at a 3% incline, alternated one minute of walking at 3.2 MPH with one minute of running at 8.2 MPH. Then did 5 minutes of incline walking at a 15% incline, and 3.5 MPH. I was exhausted!
Diet:
- tuna salad sandwich
- tuna salad & cheese wrap
- 2% cottage cheese + peaches
- garden salad + vinegarette dressing
- whey protein + 1% milk
Sleep: 9 hours.
Today was my first day of Nolva, took 80mg today. Going to be doing 80mg for a few days and then lower my dosage to 60mg. We'll see what happens.
Last edited:
Hey buddy. Do you feel 10 minutes is enough?
Hey Mike,
All I can tell you, is that actually entering a meet is a really neat experience. I for one, was able to hit a PR, that was over 20lbs more than my previous max, and it was actually over 40 lbs more than the previous week's max. Its a huge confidence builder (or at least I found it to be). This am when I did deads, 515 came up with no problem, and I actually attempted 545. With your current stats, you would definitely be in the running.
-Dan
All I can tell you, is that actually entering a meet is a really neat experience. I for one, was able to hit a PR, that was over 20lbs more than my previous max, and it was actually over 40 lbs more than the previous week's max. Its a huge confidence builder (or at least I found it to be). This am when I did deads, 515 came up with no problem, and I actually attempted 545. With your current stats, you would definitely be in the running.
-Dan
Luke: Hey man, honestly today 10 minutes was brutal. Only because I was doing the interval training at a 3% incline rather than flat. It made a world of difference in terms of the intensity of it, etc. I am hoping to gradually increase my interval time to 20 minutes. We'll see how things go.
sftwrngnr: Hey man, thanks for stopping by. Nice to hear that you really kicked some a*s in the contest bud, really impressive. I might be looking into one in the future, I am really not sure at this point.
sftwrngnr: Hey man, thanks for stopping by. Nice to hear that you really kicked some a*s in the contest bud, really impressive. I might be looking into one in the future, I am really not sure at this point.
Have you noticed any fat loss as of yet Mike?
