MonStar's Journal: Strong & Lean

[PreMier]

Where do you run your sprints? IE: Grass, Asphalt, Track..

I am going to start doing ladders on the highschool football field here soon.

 

[M.J.H.]

PreMier: I actually do my sprints at a local park in the grass. I walk off roughly 50-60 yards, and then I'll sprint down as hard as I possibly can. Walk back, maybe stretch and then sprint another. Honestly 13 sprints doesn't sound that hard but when you have not done them in years, they're tough!

 

[P-funk]

PreMier: I actually do my sprints at a local park in the grass. I walk off roughly 50-60 yards, and then I'll sprint down as hard as I possibly can. Walk back, maybe stretch and then sprint another. Honestly 13 sprints doesn't sound that hard but when you have not done them in years, they're tough!

Thirteen sprints doesn't sound that hard?? Thirteen sprins is brutal! If you are going all out 10 sprints is hard.....lol, at least it is for me!

 

[M.J.H.]

P-funk: LOL, thanks man, I appreciate the comments. Because I always feel like such a b*tch saying 13 sprints because it's such a small number, lol. And because I used to have to do 30-40 sprints for football back in highschool.

 

[M.J.H.]

Day 18
7-2-2004​

Lower Body 1

Conventional Rack Deadlifts: (plates 6" off the floor)
455x3, 455x3, 455x3, 455x3, 455x3, 455x3, 455x3, 455x3, 495x1, 545x1, 585x1, 615x0

Conventional Rack Deadlifts: (plates 9" off the floor)
615x0, 605x1, 615x0, 615x0

Conventional Rack Deadlifts: (plates 12" off the floor)
615x1, 625x0, 625x0

Parallel-Grip Cable Pulldowns:
245x4, 245x4, 245x4, 245x4, 245x4, 245x4

Concentration Curls:
40x12, 40x12

Good workout today. Honestly, my friggin' lockout strength is awful. I am realizing it now more than ever how weak my lockout strength really is. I felt somewhat strong 6" off the floor, but at 9" off the floor I could tell that was where I REALLY struggled. Couldn't budge anything practically. My 2nd attempt at 615 I got about halfway up with it, and couldn't fully lock the b*tch out. Whatever. Lockouts are exhausting!

Moved onto 6 sets of 4 with pulldowns and then 2 sets of concentration curls, Arnold style! Did them leaning over with my resting hand on a bench for support. Really beat up my biceps doing them this style, I absolutely love doing them this way.

Diet:
- 2 scrambled eggs + cheese
- whey protein postworkout
- cheese
- garden salad + ranch dressing, mixed nuts
- 2 cans of tuna + mayo, cheese
- 2 hot dogs

Diet wasn't too bad today. Didn't take in too many carbs at all today. Honestly with my fat intake so high my appetite is so friggin' low.

Sleep: 8.5 hours.

Weight: 221.5 lbs. Up 4.5 lbs. from last nights refeed. Obviously it was a pretty successful refeed if I gained all that water weight.

 

[Saturday Fever]

No big. We'll just go ahead and start doing some high/low lockout work after speed work for a bit. All will be well.

 

[M.J.H.]

SF: Okay man, thanks. That won't be a problem. But those 9" lockouts are friggin' killing me. Did you get my PM about tomorrow's session? Thanks.

 

[M.J.H.]

Day 19
7-3-2004​

Upper Body 1

Flat DB Presses:
60x30, 60x30, 60x30

Dips:
+150x2, +150x2, +150x2, +150x2

Paused Dips: (3-count at the bottom)
+70x5, +70x5, +70x5

Paused Dips: (3-count just before lockout)
+70x5, +70x5, +70x5

Tate Presses:
40x20, 40x20
Dropset: 40x12, 30x12, 20x12

Paused DB Lateral Raises: (3-count at the top)
30x6, 30x6, 30x6, 30x6

Good workout tonight I think! Worked out late in my basement because my f*cking gym has sh*tty hours during the summer, whatever. Started off with 3 sets of 30 with flat DB presses, OUCH. These exhausted my pecs completely. Some really intense sets though. Moved onto dips. A variety of dips, lol. Started off with 4 sets of 2 with +150. Good sets, but I was tired from the DB presses. So I then did some paused work. Did 3 sets of 5 with +70, counting to 3 at the bottom of each rep. Then I moved onto another variation of dips. I did 3 sets of 5 with +70 but this time I counted to 3 just before lockout. This variation tore my triceps up big time.

Finish up with some high-rep Tate presses, these beat my f*cking a*s, hard. Did 2 sets of 20 with the 40's, and then a triple dropset. My triceps were screaming. Finished up with some more isometric work, lol. I enjoy paused exercises as you can see. Did 3 sets of 6 with the 30's, counting to the 3 at the top of each rep. Not bad.

Diet:
- Atkin's bar, low-carb choclate
- mixed nuts, pepperoni
- Isopure shake, low-carb brownie
- 2 cans of tuna + mayo, cheese
- hot dog + cheese, low-carb ice-cream
- whey protein postworkout
- 2 hot dogs

Diet was not bad today at all. Maybe a little higher in carbs, but nothing that high at all. I am used to eating low-carb, honestly.

Sleep: 6 hours. Also took a 30-minute nap. Not too bad.

Weight: 219 lbs. Down around 2 lbs. or so from yesterday. Not too bad at all.

I am glad that I gradually dropping weight as I stay on the diet. That was my original goal so it's good that it is happening more gradually and nothing extreme. Once I get down aronud the weight that I want I am going to start increasing my refeed duration I think to make sure I maintain my weight, and don't keep dropping.

 

[M.J.H.]

Day 20
7-4-2004​

Rest

Diet:
- cheese, 2 pieces of bacon, low-carb milk
- 2 hot dogs
- tuna + mayo, cheese

Refeed:
- frosted mini-wheat cereal + skim milk
- smarties, sour patch kids, swedish fish, caramel creams
- low-fat pretzels
- low-fat coffee cakes
- fat-free chips
- pepsi, hawaiian punch
- fat-free cookies
- fat-free ice-cream
- slim-fast popsicle

Eh, refeed tonight was pretty lame. Had a 3-hour refeed and then I stopped, because I felt way too full. And then I waited another few hours and had some more refeed food. I am not sure what I am going to do about these refeeds. They're barely even fun anymore. I am thinking about cleaning them up some, honestly. Maybe shortening them in duration, etc. We'll see.

Sleep: 7.5 hours.

Weight: 219 lbs. Same weight as yesterday. Not too bad at all I don't think. Lately I have just been gradually dropping my weight which is totally fine with me. I don't need any kind of huge drop in weight or anything like that. Just concerned about tightening up some.

 

[P-funk]

Man, you love hotdogs....lol

Eh, refeed tonight was pretty lame. Had a 3-hour refeed and then I stopped, because I felt way too full. And then I waited another few hours and had some more refeed food. I am not sure what I am going to do about these refeeds. They're barely even fun anymore. I am thinking about cleaning them up some, honestly. Maybe shortening them in duration, etc. We'll see.

Yeah, that is the biggest problem I have. I feel like crap (really sick) when I re-feed on all that junk food. Now a days I usually rely on pasta as my main source of carbs and I throw a little bit of junk food in there. Pasta mainly is my favorite thing on a re-feed.

 

[M.J.H.]

P-funk: Hey man, thanks for stopping by, I really appreciate it. Yeah I am thinking about starting off my refeeds from now on instead of cereal with a huge bowl of pasta. More than I can even eat, and just eating it until I cannot eat anymore. That way I'll kill most of my appetite with a clean source. How long are your refeeds, and how often? I really like doing them every 3rd night, but I feel like I am starting to take 2 steps forward and then 2 steps back in terms of my bodyfat. It's somewhat hard to say though, I think I am still tightening up, just very gradually.

BTW, I love hotdogs! LOL. Plus there isn't honestly all that much to eat in a low-carb diet. Meat, cheese, eggs, whatever.

 

[P-funk]

How long are your refeeds, and how often? I really like doing them every 3rd night, but I feel like I am starting to take 2 steps forward and then 2 steps back in terms of my bodyfat. It's somewhat hard to say though, I think I am still tightening up, just very gradually.

My refeeds are usually a couple of hours long. Like I will say from 4pm until I go to bed (around 9 or 10) I can eat as much as I want. I usually start with a huge bowl of pasta and eat as much as possible until I have to pitch the rest. That fils me up and then I don't have to much room for a whole bunch of shit later in the evening. If ytou feel that you are taking two steps back then don't re-feed so frequently. I usually re-feed on Sunday night and then have to big workouts on mon and tues. then on wed. night I re-feed once again and then not again until Sunday night. Try doing every 4th day if you feel that you are taking in to much and not progressing enough.

 

[Saturday Fever]

Hard to judge your weight the day after a refeed anyways. You're all full of water and such.

 

[P-funk]

Hard to judge your weight the day after a refeed anyways. You're all full of water and such.

yeah, you can't weigh yourself after a re-feed. i am always about 10lbs heavier the next day.