MonStar's Journal: Another Walk On the Westside

[M.J.H.]

Patrick: Yeah, I think maybe I do lean far forward when I squat, that's an interesting point bro, thanks for bringing it to my attention, I appreciate it.

simbh: Hey man, I checked and the shirt is from Old Navy. Yeah I am still in the process of dropping some unwanted flab. We'll see what happens in the next month or so.

 

[M.J.H.]

Sunday; 2-13-2005

Rest

Cardio
Did 10 minutes first thing this morning on an empty stomach on the treadmill. Ended up alternating 1 minute of walking at 3.0 MPH with 1 minute of running at 9.0 MPH. I got HORRIBLE cramps so I had to stop after 10 minutes.

Seated Calf Raises
5 sets of 12 with 175

Did some calves today, since summer is approaching. I am thinking about spending my rest days from now on doing a lot of volume for my calves.

Diet:
- tuna salad sandwich, coffee
- chicken + cheddar macaroni, 1 glass of wine
- 2 grilled chicken breasts, mixed vegetables garden salad + vinegarette dressing, dinner rolls + butter
- peanut butter + crackers

Damn, felt like a took a ton of calories in today! I am definitely going to be doing a lot of volume in tomorrow's workout, to burn some of it off.

Sleep: 9 hours.

Today is my last day of Nolva, at 60mg. I might order another bottle, I am not sure yet.

 

[M.J.H.]

Monday; 2-14-2005

DE Bench (55 minutes, 29 sets)

Speed Bench Presses
8 sets of 3 with 165

Seated DB Presses
4 sets of 4 with the 90's

Decline Bench Presses
3 sets of 6 with 275
2 sets of 12 with 225

Seated French Presses
4 sets of 5 with 125

Nautilus Incline Presses
3 sets of 12 with 220

Incline DB Front Raises
3 sets of 8 with the 30's

One-Arm Cable Pressdowns
2 sets of 12 with 80

Great workout this morning! Really trying to improve my bar speed on bench, and I think that it's slowly coming along nicely. Moved onto some overhead DB presses, went heavy on them. Then did some declines to change things up a bit. Moved onto some French presses for my triceps, then some Nautilus incline presses, and finished up with some front raises and pressdowns. The front raises I did facing the a steep incline bench, so couldn't cheat at all. Really blasted my front delts, hard.

Diet:
- 1 scoop of Swole preworkout, coffee
- whey protein + 2% milk
- tuna salad sandwich
- pesto chicken wrap
- grilled chicken Mexican pizza

Made a Mexican style pizza type thing tonight with grilled chicken, turned out great! I absolutely loved how it turned out, it wasn't too unhealthy, either.

Sleep: 8 hours.

 

[CowPimp]

I haven't stopped in for a bit, but I'm glad to see things are going well. 225 is a nice solid weight, you'll have to get some progress pictures up. Also, those are some very impressive decline presses. Seems like one of your better lifts.

 

[M.J.H.]

CowPimp: Hey man, thanks for stopping by, things are going pretty well I would say at this point. I actually most recently weighed in a 222 lbs. For my progress pictures check on page 6 of this journal (previous page) around post #170 I think it is. I snapped a few, I know that they're not the best.

 

[BritChick]

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.

Hey Mike, thanks for coming by my journal this week, I've just been catching up on yours.

Wow, you've made some HUGE progress so far, nice work.
Keep it up and you'll reach your goal in no time.

 

[M.J.H.]

Kerry: Thanks for stopping by! It's nice to see your name in my journal again, yeah things have been going pretty well for me my second time around on Westside. I have been really responding well to the program, I think. Absolutely no complaints at all, that's for sure. I am trying to drop another 7-10 lbs. of flab in my midsection and love handles, and at that point, I think I'll be pretty happy with my bodyfat %.

 

[M.J.H.]

Tuesday; 2-15-2005

DE Squat/Deadlift (60 minutes, 30 sets)

Speed Squats
8 sets of 2 with 245

CG Cable Pulldowns
3 sets of 5 with 260
2 sets of 9 with 215

Good Mornings
5 sets of 3 with 225

Seated Alternating DB Curls
4 sets of 6 with the 55's

Nautilus Seated Leg Curls
3 sets of 9 with 180

DB Shrugs
2 sets of 12 with the 100's

Hanging Leg Raises
3 sets of 10

Really good workout this morning! My speed squats really need some work, my bar speed is very slow on them. Moved onto some pulldowns, they weren't too bad---hit my lats hard. Did some good mornings that were exhausting! I have no idea why my GM's today were like torture! Did some DB curls, really good sets there.

I did some seated leg curls today that I am not used to doing at all, hamstrings really responded well to them, though. Finished up with some shrugs and then some hanging leg raises---for my abs.

Diet:
- 1 scoop of Swole preworkout, coffee
- whey protein + 2% milk
- tuna salad + cheese sandwich
- MRP bar
- chicken wrap
- peanut butter + crackers
- whey protein + 2% milk

Sleep: 7.5 hours. Woke up once for absolutely no reason at all.

I have been taking 200mg of sodium usinate twice a day for the past few weeks. Today I decided to bump it up to 300mg twice a day. I am going to keep this dose for about 10-12 days and then drop it back down to 200mg. Just to see how my body handles a total dose of 600mg a day instead of 400mg.

 

[BritChick]

Kerry: Thanks for stopping by! It's nice to see your name in my journal again, yeah things have been going pretty well for me my second time around on Westside. I have been really responding well to the program, I think. Absolutely no complaints at all, that's for sure. I am trying to drop another 7-10 lbs. of flab in my midsection and love handles, and at that point, I think I'll be pretty happy with my bodyfat %.

Well you certainly seem to be on a roll with your current training and this journal, keep plugging away at it! Do you have a deadline that you are hoping to meet your goals by?

 

[M.J.H.]

Kerry: I honestly haven't thought much about it. Other than before summer, of course. I really like Westside even though I haven't even been testing my bench/squat/deadlift 1RM's, I still have been focusing hard on keeping my workouts intense, etc. My diet I have been pretty good about except for Superbowl Sunday, lol, slipped up there.

 

[M.J.H.]

A few random pictures to keep progress on my lats. These were taken after my workout this morning.

I think that as I get my bodyfat % down and my love handle starts to dissapear, my illusion of upper back width will really start to come along.

 

[CowPimp]

CowPimp: Hey man, thanks for stopping by, things are going pretty well I would say at this point. I actually most recently weighed in a 222 lbs. For my progress pictures check on page 6 of this journal (previous page) around post #170 I think it is. I snapped a few, I know that they're not the best.

Nice progress, definitely. I think the back double bi is your best pose.

 

[thatguy]

Nice progress, definitely. I think the back double bi is your best pose.

Me, too, MonStar. That's a hell of a pose for you.

 

[soxmuscle]

Those are some real good pictures. Your back is looking thicker and your waist is shrinking. It doesn't get better than that.

 

[M.J.H.]

CowPimp: Thanks man, I really appreciate it. I agree that my back double-biceps pose is probably my strongest pose. I am trying to work on my lat spread, for some reason I think that would be strong too, if I could ever do it right, lol.

thatguy: Thanks man.

soxmuscle: Hey man, thanks for the support, I appreciate it. I agree that I think as I gradually decrease my % of bodyfat my physique will look better and better and better. Thanks again for stopping by.

 

[M.J.H.]

Wednesday; 2-16-2005

Rest

Cardio
First thing in the morning, I did 10 minutes on the treadmill, alternated 1-minute of walking at 3.0 MPH with 1-minute of running at 9.0 MPH.

After the treadmill this morning I did 6, 50-yard sprints on the indoor track at my gym. Damn, these were exhausting! I never even knew my gym had an indoor track, lol.

Smith-Machine Calf Raises
6 sets of 12 with 245

Did some calves today in the gym, really hit them hard. Great sets. Hopefully my stupid calves will get growing.

Diet:
- whey protein + 2% milk
- 1% cottage cheese + peaches
- garden salad + tuna + vinegarette dressing
- turkey sandwich
- turkey sandwich
- tuna salad wrap, coffee

Sleep: 7.5 hours.

 

[M.J.H.]

Thursday; 2-17-2005

ME Bench (55 minutes, 27 sets)

Suspended Bench Presses (bar touching chest)
135x3
185x3
225x3
245x3
275x2
285x2
295x2
305x2

Incline DB Presses
4 sets of 9 with the 100's

One-Arm DB French Presses
4 sets of 6 with the 45's

Smith-Machine Military Presses
5 sets of 5 with 155

Seated DB Front Raises
3 sets of 8 with the 35's

Rope Cable Pressdowns
Dropset: 140x8, 110x7, 80x8

Really good workout today, nice intenstiy and focus and all of that. Started off hitting a 2RM on suspended bench, hit 305 for 2. Moved onto incline DB presses, hit 4 sets of 9, not too shabby there. Overall workout I would say was pretty good.

Diet:
- 1 scoop of Swole preworkout, coffee
- whey protein + 2% milk
- tuna salad + cheese sandwich, soy chips, apple
- 1% cottage cheese + pineapple
- turkey & cheese sandwich
- grilled chicken & cheese soft taco
- chicken noodle soup

Sleep: 8 hours.

 

[thatguy]

Diet:
- 1 scoop of Swole preworkout, coffee
- whey protein + 2% milk
- ?

I've read that caffeine inhibits the effects of creatine. Have you noticed any difference since you started having coffee with your swole mix?

 

[M.J.H.]

thatguy: Hey man, I have also read that caffeine hurts the effectiveness of creatine, but I have honestly never had a problem with it. I have been taking some kind of caffeine for a long time now, so I don't even notice the difference.

 

[M.J.H.]

Friday; 2-18-2005

ME Squat/Deadlift (60 minutes, 28 sets)

Suspended Squats
135x3
225x3
275x2
315x2
365x1
385x1
405x1
415x0

BTN Cable Pulldowns
4 sets of 10 with 185

Hyperextensions
4 sets of 7 with 115

CG Cable Rows
3 sets of 8 with 260

Nautilus Lying Leg Curls
4 sets of 9 with 150

Seated DB Shrugs
3 sets of 10 with the 90's

Hanging Knee Raises
2 sets of 12

Good workout this morning I guess. Worked out on an empty stomach like I have been doing so far this week, not the best idea but I don't have much of a choice because of my work schedule. Oh well. Did some BTN pulldowns, then some hypers, and some rows. Hit my lats pretty hard today. Moved onto some lying leg curls and seated DB shrugs. I absolutely LOVE doing DB shrugs, seated. Finished up with some abs.

Diet:
- 1 scoop of Swole preworkout
- whey protein + 2% milk
- 1% cottage cheese + pineapple
- celery + peanut butter, coffee
- turkey & cheese sandwich
- tuna & cheese sandwich
- chicken fried rice
- whey protein + 2% milk

Ate enough chicken fried rice tonight for a family of four! LOL, used the Chicken Helper recipe (same maker as Hamburger Helper). Turned out great!

Sleep: 7 hours.

First thing in the morning I weighed myself, after using the bathroom, and I weighed in at 221.5 lbs. Nice to see that I gradually getting lower and lower. Hopefully next Friday I'll weigh in at less than 220 lbs.

Today I ordered some T3 from IBELabs.com. After I run out of my sodium usinate I am going to start taking that. Probably start somewhere in the 20-40mcg range.

 

[thatguy]

thatguy: Hey man, I have also read that caffeine hurts the effectiveness of creatine, but I have honestly never had a problem with it. I have been taking some kind of caffeine for a long time now, so I don't even notice the difference.

Me, neither, just wanted to see what you thought. I am currently taking creatine although in a cutting phase. I am supplementing my cut with an EC stack, and I haven't noticed a difference, either.

Great workout, BTW.

 

[PreMier]

I dont know how you would be able to tell the difference.. its not like you can monitor yourself on a molecular level. Fact is caffeine isnt good to take around the time you take creatine.

 

[BritChick]

Hi Mike.

Oooooh... I didn't know about caffeine and creatine being a bad combo taken together... I always used to have my first creatine of the day right before my morning java! Oops.
Does it lessen the creatines effect?

 

[M.J.H.]

thatguy: Thanks for the support man, really appreciate it!

Jake: Agreed, I have never noticed a difference in them at all, personally. I didn't notice my creatine seemed more effective with or without the presence of caffeine.

Kerry: I don't think it matters, honestly. Althouhg I have read studies saying that creatine is inhibited by caffeine, but I am not sure how much that transfers to the real world.

 

[M.J.H.]

Saturday; 2-19-2005

DE Bench (60 minutes, 28 sets)

Speed Bench Presses
8 sets of 3 with 165

Flat DB Presses
5 sets of 5 with the 120's

Seated French Presses
3 sets of 10 with 110

Arnold Presses
3 sets of 8 with the 55's

Tate Presses
2 sets of 12 with the 50's

DB Front Raises
2 sets of 6 with the 60's
Dropset: 50x9, 40x8, 30x8

Decline Smith-Machine Presses
2 sets of 9 with 245

Really good workout today! Although, honestly, my speed bench absolutely sucks, bar speed is very very slow. Moved onto some flat DB presses, went pretty heavy on them. Did some lighter French presses, and then some Arnold's. Really trying to strengthen my shoulders a lot, with all of this overhead pressing, etc. Did some Tate presses for my triceps, and an INTENSE triple dropset with DB front raises. Finished up with some declines.

Diet:
- tuna & cheese bagel
- 1 scoop of Swole preworkout
- whey protein + 2% milk
- grilled chicken + cheese soft taco
- 1% cottage cheese + pineapple, coffee
- ?

Sleep: 7 hours.