ya i squezze at the top too. On raises I will go up halfway, pause for 2 seconds and explode up to top and hold again for another 2...then on the eccentric part i'll do a 5 second negative. LOL anything to make those bitches grow 
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MonStar's Journal: Stopping the Madness!
- Thread starter M.J.H.
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Jake: LOL, that was on the agenda last night, but not tonight. 
CowPimp: Yeah I would definitely say that calves are a b*tch. I hate working them, mine never grow, and it's just frustrating to even talk about them to be honest. My abs I am not sure about them, I rarely train them directly. You said something about shrugs, but I haven't done them on regular basis in years, literally. So who knows. About the peak contraction thing---I definitely do it for ab exercises, but I am not sure about calf exercises. I do it on my last rep but on my regular reps I don't do it too often.
Arnie's left nu: I agree that a slow negative is a great technique for getting muscles to grow. For almost every exercise I prefer taking somewhat of a slow negative. A quicker more powerful positive part of each rep and then a slower more controlled negative.
CowPimp: Yeah I would definitely say that calves are a b*tch. I hate working them, mine never grow, and it's just frustrating to even talk about them to be honest. My abs I am not sure about them, I rarely train them directly. You said something about shrugs, but I haven't done them on regular basis in years, literally. So who knows. About the peak contraction thing---I definitely do it for ab exercises, but I am not sure about calf exercises. I do it on my last rep but on my regular reps I don't do it too often.
Arnie's left nu: I agree that a slow negative is a great technique for getting muscles to grow. For almost every exercise I prefer taking somewhat of a slow negative. A quicker more powerful positive part of each rep and then a slower more controlled negative.
I do my calf raises on a block to increase ROM, smith machine, typically 12-16 reps. On each rep I hold in the maximized contracted position for 3 seconds. On the last rep I hold it as long as I can (until I collapse)
I do of course one set and fall painfully afterwards. It has been really really affective for me, so I thought I'd share it - my calves went from 15 to 17 inches after about 6 months of this, and my weight jumped up too.
I have, imo, genetically poor calf structure too, so 17 inches makes me very happy. If you want to do something different, it's a pretty interesting workout.
I do of course one set and fall painfully afterwards. It has been really really affective for me, so I thought I'd share it - my calves went from 15 to 17 inches after about 6 months of this, and my weight jumped up too
.I have, imo, genetically poor calf structure too, so 17 inches makes me very happy. If you want to do something different, it's a pretty interesting workout.
DD: Yeah man, that sounds pretty good. I don't hold each rep at the top at all---maybe I should start doing that. I am thinking about backing off in weight in the next few weeks actually. I feel like I have been going so heavy and so close to failure lately, and my sleep isn't backing up my workouts at all. I know that this is my fault of course, but I need to make sure that my sleep and in my training go hand in hand. Thanks for stopping by, bud. 
Thursday; 10-21-2004
Back
Decided to change things up a bit in this back workout, really switched everything around to be honest. I was doing a bunch of exercises with 2 sets each for my back for the past few sessions. And today I decided to totally do the opposite, and do GVT style.
Support Rows
10 sets of 10 with 190
Nautilus Pullovers
2 sets of 8 with 280
Wow, those sets of support rows kicked my friggin' a*s!
I had no idea at all how exhausting they were going to be. After 4-5 sets my back was fried. I was alternating underhand grip with a parallel hammer-style grip. Seemed to get the job done nicely. My rear delts took a beating, that's for sure. Finished up with some pullovers---that I absolutely loved. Pullovers are probably my all around favorite back exercise. They just hit my serratus so hard as well as my lats, and stretch and contraction I get from them in each rep is awesome.
Wanted to add that today my calves are killing me!
Diet:
- MRP + 1% milk
- Swole preworkout
- whey protein postworkout
- 1/2 turkey & cheese sandwich
- chicken steak + cheese, mashed potatoes
- MRP bar
- chicken salad wrap
- cottage cheese + pineapple
- 2 breaded chicken breasts
Sleep: 8.5 hours.
Day 17 of M1T, 15mg a day.
Back
Decided to change things up a bit in this back workout, really switched everything around to be honest. I was doing a bunch of exercises with 2 sets each for my back for the past few sessions. And today I decided to totally do the opposite, and do GVT style.
Support Rows
10 sets of 10 with 190
Nautilus Pullovers
2 sets of 8 with 280
Wow, those sets of support rows kicked my friggin' a*s!
I had no idea at all how exhausting they were going to be. After 4-5 sets my back was fried. I was alternating underhand grip with a parallel hammer-style grip. Seemed to get the job done nicely. My rear delts took a beating, that's for sure. Finished up with some pullovers---that I absolutely loved. Pullovers are probably my all around favorite back exercise. They just hit my serratus so hard as well as my lats, and stretch and contraction I get from them in each rep is awesome. Wanted to add that today my calves are killing me!
Diet:
- MRP + 1% milk
- Swole preworkout
- whey protein postworkout
- 1/2 turkey & cheese sandwich
- chicken steak + cheese, mashed potatoes
- MRP bar
- chicken salad wrap
- cottage cheese + pineapple
- 2 breaded chicken breasts
Sleep: 8.5 hours.
Day 17 of M1T, 15mg a day.
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Wow
I just read through the first few pages of this journal. I am a former Bulimec and it sounds you need some help.
It sounds like a chemical imbalance to me. I have medication I take for that and it has really helped me . I still do some binging but only on planned days. I HAVE to set a SPECIFIC day or two to do this.
I know it is hard to do, especially when people could never look at you and tell that you do this. Trust me....se my pics? I binge every weekend on some real crap like chocolate, pretzels...etc.... and I still look fine. So it is hard to stop. But I know what you mean. It is the feeling of having lost control and then the following depression that follows. Feel free to PM me on this. I know a lot about this stuff,.
I just read through the first few pages of this journal. I am a former Bulimec and it sounds you need some help.
It sounds like a chemical imbalance to me. I have medication I take for that and it has really helped me . I still do some binging but only on planned days. I HAVE to set a SPECIFIC day or two to do this. I know it is hard to do, especially when people could never look at you and tell that you do this. Trust me....se my pics? I binge every weekend on some real crap like chocolate, pretzels...etc.... and I still look fine. So it is hard to stop. But I know what you mean. It is the feeling of having lost control and then the following depression that follows. Feel free to PM me on this. I know a lot about this stuff,.
Jeanie: You're absolutely right about the eating disorder. But honestly, I have not binged since I started this journal at all. I mean twice now I have cheated I believe. This past Saturday night it was my ex-girlfriend's 21st birthday and I had 3 slices of homeade cake and then some other junk I think. But other than that I really haven't had any sweets at all lately. When I am hungry, I eat. I just keep it clean for the most part.
I am curious thoough, Jeanie, what kind of medication did you take that helped with the binging? Because even though I have not binged lately I still get the urge every now and again. I just resist it or take my mind off of it in one way or another. But I agree with you that you can binge and still keep a good physique. I mean if you look at my pics in my gallery you probably wouldn't guess that I suffered from BED (Binge Eating Disorder).
I am curious thoough, Jeanie, what kind of medication did you take that helped with the binging? Because even though I have not binged lately I still get the urge every now and again. I just resist it or take my mind off of it in one way or another. But I agree with you that you can binge and still keep a good physique. I mean if you look at my pics in my gallery you probably wouldn't guess that I suffered from BED (Binge Eating Disorder).
Arnie's left nu: Hey man, thanks for stopping by, I never mind answering questions. Support rows are basically plate-loaded rows, and the reason that I call them "support" is because my chest is supported against the apparatus. I am going to attach a pic of the same apparatus that I use, however, mine has both the horizontal bar you can use or the parallel-grip. 
MonStar said:Jeanie: You're absolutely right about the eating disorder. But honestly, I have not binged since I started this journal at all. I mean twice now I have cheated I believe. This past Saturday night it was my ex-girlfriend's 21st birthday and I had 3 slices of homeade cake and then some other junk I think. But other than that I really haven't had any sweets at all lately. When I am hungry, I eat. I just keep it clean for the most part.
I am curious thoough, Jeanie, what kind of medication did you take that helped with the binging? Because even though I have not binged lately I still get the urge every now and again. I just resist it or take my mind off of it in one way or another. But I agree with you that you can binge and still keep a good physique. I mean if you look at my pics in my gallery you probably wouldn't guess that I suffered from BED (Binge Eating Disorder).[/QUOTE]
Good, I think that you are on the right track, when you are hungry try to keep it clean. Ditto on the nonone can tell if we are binge eaters......BUT!!! here is what I am going to try to do. If I (we) can look that good while binge eating (weekends) how good will I look if I stay in control and keep it clean? Now that is the question
Anyway, I take 40 mg Prozac. I have gone off of it several times in my past but found that it is a must in my life. Of course you'll get peeps who are against medication and maybe it isn't for everyone, but it sure as heck saved my life.
By the way, I will take this intrusive signature with my pecs off once I prove a point to someone.
Morning!!! Have a good weekend!!
Good morning Hon! Wassup this weekend?
Heya man how ya doin? I can't wait to try those support rows. My gym is getting all new equipment and that is one of them. The owner says its really good but I will have to fight for the machine b/c everyone wants to use it lol. Gonna have to pull some midnight back sessions just to get it in LOL.
Jeanie: That's exactly what I use as motivation all of the time actually, Jeanie. Whenever I think about binging and I get those kinds of urges in my head I always talk myself out of binging by thinking---I have binged for years now, and I have managed to attain a good/decent physique doing so. Now I want to see what kind of potential that I have eating clean. Stopping the binging has been tough I think, but honestly now that I have gone a few weeks I notice that I think about it less and less. I think it's just a negative habit that I have to force myself to keep minimized. Because honestly even now I feel like its nearly impossible for me to eat a single piece of cake. Or have a few cookies. I end up eating as much cake as I can, lol.
About the Prozac, is 40mg a standard dose? Because I have heard good things about Prozac in general, actually.
BTW, signature looks great. Really impressive chest development.
Andrea: Hey there! Thanks, you too. I turn 21 tomorrow so I am a little stoked. Although I am feeling like an old man, lol.
Velvet: Hey you, thanks for stopping by. Well now that I have made it past hump day, lol, tomorrow is my 21st birthday. So I am probably going out tomorrow night even though I have to work at 7:00 AM at my hotel on Sunday. I have had a fake ID since I was 17 or so so bars/clubs is nothing new for me. And I am not huge into drinking. So nothing too crazy!
DeadBolt: I am doing great, bud. Thanks for asking. Yeah support rows are one of my favorite back exercises, hands down. I think they're extremely effective at hitting the lats without bringing in too much lower back. With bentover rows and t-bar rows it's kind of easy to throw a little momentum into each rep. Good luck with them, and let me know what you think.
About the Prozac, is 40mg a standard dose? Because I have heard good things about Prozac in general, actually.
BTW, signature looks great. Really impressive chest development.
Andrea: Hey there! Thanks, you too. I turn 21 tomorrow so I am a little stoked. Although I am feeling like an old man, lol.
Velvet: Hey you, thanks for stopping by. Well now that I have made it past hump day, lol, tomorrow is my 21st birthday. So I am probably going out tomorrow night even though I have to work at 7:00 AM at my hotel on Sunday. I have had a fake ID since I was 17 or so so bars/clubs is nothing new for me. And I am not huge into drinking. So nothing too crazy!
DeadBolt: I am doing great, bud. Thanks for asking. Yeah support rows are one of my favorite back exercises, hands down. I think they're extremely effective at hitting the lats without bringing in too much lower back. With bentover rows and t-bar rows it's kind of easy to throw a little momentum into each rep. Good luck with them, and let me know what you think.
MonStar said:
How often do you do those? I never got into them much, when I did I had to roll down further because of my height somewhat, but still the pressing against my chest just bothered me and I didn't like them a bunch. I'll have to take a look at what kind of reps you do with them.
I could never breathe when I did them.
MonStar [b said:
HAPPY EARLY 21st BIRTHDAY!!
I won't be online tomorrow
Have a great time! Wow, only 21 eh? You sound older (or shall I say, more mature) than that!
Just wanted to pop in and tell you Happy Birthday (early). Have lots of fun, drink way too much and party hard!!! I wish I was there to go with ya hun I had a blast last year on my 21st birthday, I even lost my shirt !! You should have come to VA- I was going to drive up there silly!! 
Be Careful and have fun! 
I had a blast last year on my 21st birthday, I even lost my shirt !! You should have come to VA- I was going to drive up there silly!! Be Careful and have fun!
Saturday Fever said:
ya me too. I forgot about that machine I guess b/c I ditched if from my routine(same reason) a while ago and havent looked back.
MonStar- when you said support rows, I should have clued in, but I guess out of sight, outta mind applies here to that machine for me.
I just turned 21 too Have a good time Henley
Have a good time Henley
Happy Birthday Mike! Have fun.
Uh oh, the big two one. It's going to be a little while before we hear back from him. It's hard to get out of bed with a nasty hangover. Happy birthday!
Happy B Day Mike! Yea we def wont hear from him for a while...hangovers suck.
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Happy birthday!
Happy Birthday Mike !
Mudge: Hey man, I actually do support rows all the time believe it or not. I absolutely love them. I attribute my recent back development to them, t-bar rows, and bentover rows---and of course Nautilus pullovers. Those 4 exercises are pretty much my back exercises in a nutshell. Different variations and all that, of course.
SF: I hear people at my gym complaining about that too, but I have never had a problem.
Velvet: Hey there! Thanks so much, yeah I am 21, now. I can't get over how fast the time passes. I am not getting too trashed tonight, I have work first thing tomorrow morning---and I don't want to slip on my diet too too much.
Andrea: Hey, thank you. Yeah I do plan on going down to Virginia soon, hopefully. My grandfather down there just got a tumor removed from his kidney and he's recovering. I really want to pay him (and of course, you) a visit! Thanks again.
Arnie's left nu: Yeah, I can't think of a better name for them than support rows, lol. I really like them a lot for hitting my lats without hitting my lower back hard at the same time, personally.
DD: Wow, I didn't know that, happy birthday bud! You throw some crazy weight around in the gym being my age, keep it up.
Jake: LOL, I very rarely drink. A couple of shots and I am feeling it hard, haha.
JerseyDevil: Thanks man.
CowPimp: Haha, I have been so busy lately because my brother came back from college for the weekend for my birthday and all that. So it's great to see him again---and he's been taking up a lot of my time. And I started seeing this new girl who I spent last night with. Late night.
DeadBolt: Thanks man. No hangover for me today!
Chris: Thanks man, great to know that you're still reading my journal. Sometimes I think I lose you, lol.
gwcaton: Thanks bud, appreciate it.
SF: I hear people at my gym complaining about that too, but I have never had a problem.
Velvet: Hey there! Thanks so much, yeah I am 21, now. I can't get over how fast the time passes. I am not getting too trashed tonight, I have work first thing tomorrow morning---and I don't want to slip on my diet too too much.
Andrea: Hey, thank you. Yeah I do plan on going down to Virginia soon, hopefully. My grandfather down there just got a tumor removed from his kidney and he's recovering. I really want to pay him (and of course, you) a visit! Thanks again.
Arnie's left nu: Yeah, I can't think of a better name for them than support rows, lol. I really like them a lot for hitting my lats without hitting my lower back hard at the same time, personally.
DD: Wow, I didn't know that, happy birthday bud! You throw some crazy weight around in the gym being my age, keep it up.
Jake: LOL, I very rarely drink. A couple of shots and I am feeling it hard, haha.
JerseyDevil: Thanks man.
CowPimp: Haha, I have been so busy lately because my brother came back from college for the weekend for my birthday and all that. So it's great to see him again---and he's been taking up a lot of my time. And I started seeing this new girl who I spent last night with. Late night.
DeadBolt: Thanks man. No hangover for me today!
Chris: Thanks man, great to know that you're still reading my journal. Sometimes I think I lose you, lol.
gwcaton: Thanks bud, appreciate it.
Friday; 10-22-2004
Chest
Good workout today I think, I was planning on doing GVT style 10 sets of 10 but I changed my mind after I got in the gym. I am still fighting my incline BB strength! I want to get it up so bad but for some reason it's not budging at all.
Incline BB Presses
2 sets of 10 with 245
Flat DB Presses
2 sets of 8 with the 120's
Decline Smith-Machine Presses
2 sets of 6 with 265
Decline DB Flyes
2 sets of 8 with the 70's
Swiss Ball DB Presses
2 sets of 14 with the 90's
Overall workout was great today, the sets of Swiss ball presses with the 90's tore my pecs up! I had my brother working out with me so he spotted me on a lot of the sets, which was good. The only problem with that is he ends up making me laugh in the middle of the set.
Diet:
- MRP + 1% milk
- Swole preworkout
- whey protein postworkout
- 2 breaded chicken breasts
- MRP bar
- garden salad + honey mustard salad, dinner rolls
- 9 oz. filet mignon, mashed potatoes
- grilled chicken + cheese soft taco
- cottage cheese + pineapple
Sleep: 8 hours.
Day 18 of M1T, 15mg a day.
Chest
Good workout today I think, I was planning on doing GVT style 10 sets of 10 but I changed my mind after I got in the gym. I am still fighting my incline BB strength! I want to get it up so bad but for some reason it's not budging at all.
Incline BB Presses
2 sets of 10 with 245
Flat DB Presses
2 sets of 8 with the 120's
Decline Smith-Machine Presses
2 sets of 6 with 265
Decline DB Flyes
2 sets of 8 with the 70's
Swiss Ball DB Presses
2 sets of 14 with the 90's
Overall workout was great today, the sets of Swiss ball presses with the 90's tore my pecs up! I had my brother working out with me so he spotted me on a lot of the sets, which was good. The only problem with that is he ends up making me laugh in the middle of the set.
Diet:
- MRP + 1% milk
- Swole preworkout
- whey protein postworkout
- 2 breaded chicken breasts
- MRP bar
- garden salad + honey mustard salad, dinner rolls
- 9 oz. filet mignon, mashed potatoes
- grilled chicken + cheese soft taco
- cottage cheese + pineapple
Sleep: 8 hours.
Day 18 of M1T, 15mg a day.
Saturday; 10-23-2004
Today is my 21st birthday!!
Arms
Great, great, GREAT arm workout today with my brother! Really awesome to have an outstanding workout on my birthday, lol. Arms were pumped beyond belief! Afterwards I could barely move them at all, lol. The Swole IMO is far superior to SAN's V-12 creatine I was taking. At least from what I can tell thus far.
Standing BB Curls
10 sets of 10 with 85
Supersetted With
Seated French Presses
10 sets of 10 with 95
Reverse Cable Curls
Dropset: 140x10, 110x8, 80x8
Cable Pressdowns
Dropset: 200x12, 170x10, 140x10
Decided to hit my arms today GVT (German Volume Training) style! Really blasted the hell out of them, that's for sure. Those last couple of sets really were balls to the wall! Arms were incredibly pumped, and I loved going back and forth between curls and French presses. Supersets are just awesome, IMO. Finished up with a cable exercise for my biceps and triceps, triple dropset style.
Diet:
- banana, granola bar
- Swole preworkout
- whey protein postworkout
- MRP bar
- whey protein + 2% milk
- grilled chicken pizza, choclate cake
Alcohol:
- long island iced tea
- 3 martinis
- strawberry daquiri
- 3 Mike's Hard Lemonades
- 4-5 shots of Barcardi 151
I wasn't planning on drinking that much tonight, but then when I got to the restaurant and bar with my brother I just decided to get a little retarded. Got pretty trashed and then got into all of this drama with my ex-girlfriend, bla bla bla. I feel good this morning, though.
Sleep: 7 hours.
Day 19 of M1T, 15mg a day.
Something else that I wanted to note, that it's almost been a full month since I started this journal! That means almost a full month with NO binging, and almost a full month of ONE journal!
Today is my 21st birthday!!
Arms
Great, great, GREAT arm workout today with my brother! Really awesome to have an outstanding workout on my birthday, lol. Arms were pumped beyond belief! Afterwards I could barely move them at all, lol. The Swole IMO is far superior to SAN's V-12 creatine I was taking. At least from what I can tell thus far.
Standing BB Curls
10 sets of 10 with 85
Supersetted With
Seated French Presses
10 sets of 10 with 95
Reverse Cable Curls
Dropset: 140x10, 110x8, 80x8
Cable Pressdowns
Dropset: 200x12, 170x10, 140x10
Decided to hit my arms today GVT (German Volume Training) style! Really blasted the hell out of them, that's for sure. Those last couple of sets really were balls to the wall! Arms were incredibly pumped, and I loved going back and forth between curls and French presses. Supersets are just awesome, IMO. Finished up with a cable exercise for my biceps and triceps, triple dropset style.
Diet:
- banana, granola bar
- Swole preworkout
- whey protein postworkout
- MRP bar
- whey protein + 2% milk
- grilled chicken pizza, choclate cake
Alcohol:
- long island iced tea
- 3 martinis
- strawberry daquiri
- 3 Mike's Hard Lemonades
- 4-5 shots of Barcardi 151
I wasn't planning on drinking that much tonight, but then when I got to the restaurant and bar with my brother I just decided to get a little retarded. Got pretty trashed and then got into all of this drama with my ex-girlfriend, bla bla bla. I feel good this morning, though.
Sleep: 7 hours.
Day 19 of M1T, 15mg a day.
Something else that I wanted to note, that it's almost been a full month since I started this journal! That means almost a full month with NO binging, and almost a full month of ONE journal!
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Dance it up bud 
