MonStar's Journal: Another Walk On the Westside

[M.J.H.]

Monday; 2-7-2005

ME Squat/Deadlift (50 minutes, 24 sets)

Good Mornings (deep)
135x3
185x3
205x3
225x3
245x3
255x3
265x3
275x3

Incline DB Rows
2 sets of 7 with the 55's
2 sets of 12 with the 40's

ATF Squats
5 sets of 2 with 315

CG Cable Pulldowns
3 sets of 9 with 230

Nautilus Crunches
Dropset: 220x8, 190x9, 160x8, 130x7

Good workout today! I know that today was supposed to be a rest day, but since I went off my diet like crazy yesterday I decided to hit my max-effort squat/deadlift session today. Good workout overall. Hit 275 for a triple on deep GM's, nice PR there. Did some incline DB rows, deep squats, pulldowns, and finished up today with some crunches. Overall workout was great!

Diet:
- peanut butter toast
- 1 scoop of Swole preworkout
- whey protein + 2% milk
- tuna salad & cheese sandwich
- whey protein + 2% milk
- grilled chicken soft taco
- coffee
- grilled chicken soft taco
- celery + peanut butter

Sleep: 9 hours.

Today is my 7th day of Nolva at 80mg per day.

 

[Luke9583]

Is the nolva makin' you break out yet?

 

[M.J.H.]

Luke: I didn't know that Nolva did make you break up. So far, I am not noticing that side effect at all.

 

[chris mason]

soxmuscle: Agreed, Chris has some of the most impressive raw strength that I've seen on any of the forums.

Cold Iron: Thanks man, my first slip up so far was yesterday. During Superbowl Sunday, of course. Ended up eating some cake and ice-cream and some chips and brownies and things like that. Not the best idea obviously.

ihateschoolmt: God only knows.

Chris: Don't worry about it bud, doesn't bother me. I really wish that you would keep a journal here so everyone could see your 185 lbs.+ curls and 225 lbs.+ skullcrushers. Talk about insane.

CowPimp: Thanks for the support, bud.

Lol, well> I have tightened form and lightened the load a bit on both movements. My left elbow doesn't care for me going really heavy on the skulls.

 

[M.J.H.]

Chris: Sorry to hear about your elbow bud, hope everything gets better in time. I am sure that you'll be getting back into your insane curls and skullcrushers soon.

 

[M.J.H.]

Tuesday; 2-8-2005

DE Bench (60 minutes, 29 sets)

Speed Bench Presses
8 sets of 3 with 155

Suspended CG Bench Presses
4 sets of 2 with 275
2 sets of 6 with 225

Tate Presses
3 sets of 12 with the 45's

Swiss Ball DB Presses
3 sets of 10 with the 80's

Arnold Presses
4 sets of 7 with the 60's

Rope Cable Pressdowns
2 sets of 12 with 120

DB Front Raises
3 sets of 6 with the 60's

Good workout today, really had an intense and focused workout, that's for sure. Started off with some speed bench. My bar speed is definitely improving, that's for sure. Moved onto some suspended bench, with a CG (close-grip). Did some Tates, then some Swiss ball presses. My triceps were fried at this point, by the way. All these presses were draining my triceps completely. Finished up with some Arnold's, some pressdowns, and some front raises.

Diet:
- peanut butter toast
- grilled chicken & cheese soft taco
- 1 scoop of Swole preworkout
- whey protein + 2% milk postworkout
- tuna salad bagel
- pesto chicken wrap
- 4% cottage cheese + peaches
- whey protein + 2% milk
- garden salad + grilled chicken + vinegarette dressing
- 4% cottage cheese + peaches

Sleep: 7.5 hours.

Today is my 8th day of Nolva, and I lowered my dose to 60 mg today.

This morning I weighed myself on a new scale that I bought, its an electronic Health-O-Meter and I weighed 224 lbs. first thing this morning, after using the bathroom.

 

[chris mason]

Well, it's not all that bad, I did 185 x 11 the other day using a full ROM. To clarify, I do my skulls with an elbows out approach.

 

[Cold Iron]

Them some nice front raises MonStar

 

[Luke9583]

Arnold Presses
4 sets of 7 with the 60's

That's fuckin' awesome mike. I'd like to see that.

 

[CowPimp]

I like those suspended CG bench presses. Another lift I will have to try.

 

[M.J.H.]

Chris: Absolutely insane as usual bro, nothing has changed I see. You're throwing around crazy numbers like you always have. Hopefully one day I'll catch up.

Cold Iron: Thanks man, I had a few guys in the gym comment on how heavy I was going on front raises. My front delts today are screaming! They're aching like crazy, but I have a feeling they're my weakpoint in bench so I am going to keep hitting them hard and heavy.

Luke: Haha, honestly those Arnold presses were extremely weak for the simple fact that I had done a bunch of sets before them, and my shoulders/triceps weren't fresh at all.

CowPimp: Make sure you properly warmup your rotator cuffs, pecs, front delts, and triceps before doing them man. I have read a bunch of articles on how you risk tearing a pec, front delt, etc. if you're not properly warmed up because of the positioning.

 

[M.J.H.]

Wednesday; 2-9-2005

Rest

Cardio
First thing this morning on an empty stomach I did 20 minutes of interval training. I alternated 1-minute of walking at 3.0 MPH with 1-minute of running at 9.0 MPH. Really exhausted after this 20 minutes, felt like going back to sleep, lol.

Diet:
- whey protein + 2% milk
- garden salad + grilled chicken + Italian dressing
- tuna salad + crackers
- grilled chicken, broccoli + cheese, rice
- 2% cottage cheese + peaches

Sleep: 8 hours.

Today is my 9th day of Nolva, took 60 mg today.

 

[M.J.H.]

Thursday; 2-10-2005

DE Squat/Deadlift (65 minutes, 29 sets)

Speed Deadlifts
8 sets of 2 with 315

CG Cable Rows
4 sets of 8 with 290

Hyperextensions
4 sets of 7 with 115

Seated DB Hammer Curls
2 sets of 6 with the 60's
2 sets of 11 with the 45's

Nautilus Leg Extensions
2 sets of 10 with 260
Dropset: 260x13, 220x8, 180x7

DB Shrugs
2 sets of 12 with the 100's

Nautilus Crunches
2 sets of 15 with 180

Good workout today! Really nice intensity and focus, overall I was definitely pleased with my workout. Started off with speed deadlifts, bar speed seems to be coming along. Did some CG cable rows, hit my midback and lats hard. Moved onto some hypers which felt great! Did some hammers, leg extensions, shrugs and crunches and called it a day. Overall workout was great.

Diet:
- oatmeal + peanut butter + 2% milk
- 1 scoop of Swole preworkout
- whey protein + 2% milk
- tuna salad bagel
- chicken fried rice
- 1% cottage cheese + peaches

Sleep: 8 hours.

Today is my 10th day of Nolva, 60mg today.

 

[soxmuscle]

Well, it's not all that bad, I did 185 x 11 the other day using a full ROM. To clarify, I do my skulls with an elbows out approach.

I feel discomfort in my elbow when I move my elbows out even the slightest. Thats amazing that you can do so much weight.

 

[M.J.H.]

soxmuscle: I am the same way bro, I get some elbow discomfort if I don't warmup properly on skulls. For some reason on any triceps exercise, if I don't properly warmup I get a sharp pain in my elbows.

 

[M.J.H.]

Friday; 2-11-2005

ME Bench (75 minutes, 29 sets)

Decline CG Bench Presses
135x3
185x3
225x3
275x2
295x2
315x1
335x1
345x0

Flat DB Presses
4 sets of 6 with the 120's

Decline Skullcrushers
3 sets of 10 with 105

BB Front Raises
5 sets of 5 with 85

One-Arm DB French Presses
3 sets of 10 with the 40's

Seated DB Presses
4 sets of 6 with the 70's

Tate Presses
2 sets of 10 with the 55's

Really good workout today, definitely good intensity and focus. The only problem was that my workout was way too long. I didn't mean to go over 60 minutes, but I was talking to a few guys about dieting, etc. Anyway, worked up to 335 for a single on decline CG's. Moved onto flat DB presses, then did some decline skulls, front raises, and some French presses. Beat my shoulders and triceps up, hard. Did my overhead shoulder presses at the end of my workout, nice change of pace. Finished up with some Tate presses---my triceps were SHOT.

Diet:
- peanut butter toast, coffee
- 1% cottage cheese + peaches
- 1 scoop of Swole preworkout
- whey protein + 2% milk
- pesto chicken wrap
- grilled chicken salad + vinegarette dressing, 1 glass of wine
- tuna salad sandwich
- tuna salad wrap
- peanut butter

Sleep: 8 hours.

Today is my 11th day of Nolva, still at 60mg. My bottle is coming really close to running out, so I am just hoping that my left nipple feels better before I run out completely.

Weighed myself first thing this morning, on an empty stomach, after using the restroom, and I weighed 222 lbs. I am very pleased with my weight at this point. I am gradually getting closer and closer to my goal of around 215 lbs. I just hope I can hang in there long enough with my diet, etc. to make it to a solid 212-215 lbs.

 

[soxmuscle]

soxmuscle: I am the same way bro, I get some elbow discomfort if I don't warmup properly on skulls. For some reason on any triceps exercise, if I don't properly warmup I get a sharp pain in my elbows.

It's interesting how some people can feel sharp pains on excercises in which other people feel nothing.

 

[PreMier]

Dorian tore his tricep on heavy skull crushers. Just be careful.

 

[M.J.H.]

soxmuscle: Agreed, I think also it has a lot to do with a person's actual form. I mean without videos there isn't a way to actually compare one person's form to another. What maybe strict barbell curls for me maybe sloppy to someone else, etc.

Jake: I remember reading about that. Thanks for stopping by.

 

[M.J.H.]

Here are my updated progress pics, since it's been around 4 weeks since I started this journal. I have gone from 243 lbs. to 222 lbs. And I plan on dropping even more until I get to 215 lbs. or so. Really need to harden up my midsection a bit and I'll be happy.

 

[simbh]

Yo mike , very nice progress dude ... 20 pounds in a month is pretty damn good

I got a question for you , you know in your gallery pics , your blue polo shirt , where did you get that ?

 

[soxmuscle]

soxmuscle: Agreed, I think also it has a lot to do with a person's actual form. I mean without videos there isn't a way to actually compare one person's form to another. What maybe strict barbell curls for me maybe sloppy to someone else, etc.

That brings up a great point. Very true. Your pictures are looking pretty solid. I think me being an asshole during your new journal per day phase really got you going, ha.

 

[M.J.H.]

simbh: Thanks for the kind words man, I really appreciate it. I am glad that I dropped 20 lbs. also, but at the same time I really need to make sure that I keep dropping weight, and don't just settle at 222 lbs. I really want to be closer to 210-215 lbs. I still have some flab around my love handles and midsection that I want to get rid of.

BTW, I am pretty sure that shirt is from Old Navy, or American Eagle.

soxmuscle: Haha, yeah you being negative did most definitely help me I think (seriously), I have no idea why.

 

[M.J.H.]

Saturday; 2-12-2005

ME Squat/Deadlift (60 minutes, 24 sets)

ATF Squats
135x3
225x3
245x3
275x3
295x3
335x3
355x3
385x3

Incline DB Rows
3 sets of 10 with the 45's

Hyperextensions
4 sets of 5 with 135

Nautilus Pullovers
3 sets of 6 with 270
Dropset: 250x8, 210x8, 170x6

Nautilus Crunches
3 sets of 12 with 180

Absolutely AWFUL workout today, really pissed about the entire session. I was going to take a rest day like I normally do on my 3rd day in a row of training. But for some reason I just got this stupid idea of working out. Started off with ATF squats, worked up to 385 for a triple, nice PR there. Moved onto some incline rows, hypers, and some pullovers. Finished up with some crunches and called it a day.

I felt VERY tired, lethargic, had no energy, etc.

Diet:
- scrambled eggs, whole-wheat toast
- tuna salad wrap, whey protein + 2% milk
- 1 scoop of Swole preworkout
- whey protein + 2% milk
- teriyaki chicken + rice stir-fry
- grilled chicken + cheese soft taco

Sleep: 7 hours.

Today is my 12th day of Nolva, still at 60mg. I think tomorrow is going to be my last day, the bottle is pretty much empty. I am going to most likely order another bottle in the next few days.

 

[P-funk]

great job on the ATG squats.

 

[M.J.H.]

Patrick: Thanks man, I had no idea how friggin' tough ATF/ATG squats really are. I was going literally as far down as I could comfortably go today---which was a lot deeper than squatting to the box, which parallel. I just BARELY got the 3rd rep today on 385. I told the spotter not to touch it unless I started to come back down with the weight, lol. I am sure that I am going to be aching tomorrow morning when I go to do my cardio, hah.

 

[P-funk]

Patrick: Thanks man, I had no idea how friggin' tough ATF/ATG squats really are. I was going literally as far down as I could comfortably go today---which was a lot deeper than squatting to the box, which parallel. I just BARELY got the 3rd rep today on 385. I told the spotter not to touch it unless I started to come back down with the weight, lol. I am sure that I am going to be aching tomorrow morning when I go to do my cardio, hah.

Yeah, ATG is no joke. It is the only way to squat. I hit 405 ATG before I sublexed my knee cap. The highest I have been up to since then was 365. But I am not a strength athelete so I am happy with that.

 

[M.J.H.]

Patrick: Damn, 405 deep is nuts though man, good work! I have never gone heavier than 385 on ATF squats, the most I did before this was 385 for 2. Sorry to hear about your knee cap---hope everything is okay.

My knees felt a little wobbly today doing deep squats, but I didn't think too much of it since I don't do them on a regular basis at all. Out of the hole for the first 1/4 of each rep, I felt a lot of strain in my lower back, for some reason. And then after that I felt my legs take over.

 

[P-funk]

Out of the hole for the first 1/4 of each rep, I felt a lot of strain in my lower back, for some reason. And then after that I felt my legs take over.

yeah, i saw the video of you doing them. it looks like you are bending forward to far with your torso. probably becasue you are used to squating powerlifter style. you may want to work on sitting up more. that is the hard part about squatting high bar, the demand on the core is huge because you have to sit more up.

 

[simbh]

simbh: Thanks for the kind words man, I really appreciate it. I am glad that I dropped 20 lbs. also, but at the same time I really need to make sure that I keep dropping weight, and don't just settle at 222 lbs. I really want to be closer to 210-215 lbs. I still have some flab around my love handles and midsection that I want to get rid of.

I know , those damn love handles ... With my cycle I've been eating like a monster and I got a lil bit of fat in the same area ... I'm telling myself its a temp thing though

Thx for the shirt info , but don't worry I wont be buying the same one ... I'm actually looking for some polos.