MonStar's Journal: Strong & Lean

[M.J.H.]

rock: Hey man, basically like I said in the first post. The diet is primarily Atkin's style. So yes I can eat all of the hot dogs, hamburgers, cheeseburgers, etc. that I want, without the bun. So no carbs, at all. Shooting for less than 20g per day. But then the refeed comes along and I usually shoot for 3-6 hours where I pretty much feast on very low-fat high-carb foods (the complete opposite of the low-carb part of the diet). So basically any kind of food can somehow be worked into the diet. During last night's refeed I had Smart Ones pizza, had 3g of fat, tasted absolutely fabulous.

gwcaton: Yeah anyone can stick to this diet!

 

[Rocco32]

Mike- sorry to keep hounding you about your diet, I never read too much about Atkins all I've ever done is Carb cycling and I'm interested in what your doing. But I don't have the money to buy that book right now LOL!

So you could eat like Fried chicken, wings, ketchup, Chicken nuggets. Things like that too?

 

[M.J.H.]

rock: Hey man, definitely search for the Atkin's diet or go to Atkins.com I think it is. Honestly, my journal is not for me to explain low-carb dieting, no offense to you at all. Check out www.extique.com for more information. Like I said the diet is Atkin's style with refeeds, not the most complicated diet in the world bro.

 

[M.J.H.]

Day 5
6-19-2004​

Upper Body 2

Close-Grip Pin Presses: (pins set 6" off chest)
135x5, 185x5, 215x5, 245x5, 275x5!, 285x4

8" Lockouts:
135x3, 225x3, 275x1, 315x1, 365x1, 385x1, 405x1, 415x1!

Seated DB Presses:
75x5, 75x5, 75x5, 75x5, 75x5, 75x5, 75x5, 75x5

Incline Tate Presses:
60x6, 60x6, 60x6, 60x6

Nautilus Lateral Raises:
220x6, 220x6, 220x6, 220x6

Cable Pressdowns:
Dropset: 200x10, 170x10, 140x10, 110x10, 80x12, 60x20

Really GREAT workout today. One of the best workouts that I have had in a long time. Running on practically no sleep at all too. This really shows me how effective refeeds really are. I felt pumped as f*cking hell today, with tons of energy, etc. Really felt great. Started off with CG pin presses, worked up to 275 for 5, nice PR there. Then 8" lockouts where I worked up to 415 for a 10 lbs. PR. Definitely happy there as well. Moved onto some seated DB presses for my shoulders. Beat them down hard there. Shoulders and triceps were absolutely toast.

After the seated DB presses I hit up some incline Tate presses, OUCH. Doing them on an incline changes the exercise completely. Felt a whole new stress in my triceps. Beat them up good. Moved onto some lateral raises that beat up my triceps as well. Really hit my delts hard there. After that I still had energy, and was still under an hour, so I did some pressdowns. Nice workout. Triceps and shoulders were swolen.

Diet:
- ham & cheese omlette
- mixed nuts
- garden salad + cheese + ranch dressing
- whey protein postworkout
- low-carb milk, cheese, italian sausage
- pork rinds + french onion dip, cheese
- bacon cheeseburger + mayo
- low-carb ice-cream
- low-carb cheesecake

Need to eat some more food tonight. Definitely going too easy on the calories so far. Ended up pretty good in terms of my overall calorie intake. Definitely ate a lot after my workout, lol, I was absolutely starving! Not too bad overall. I think I am going to be refeeding on Monday night, we'll see what happens.

Sleep: 5.5 hours.

Weight: 226 lbs. Up 3 lbs. after the refeed, which is expected.

 

[M.J.H.]

Day 6
6-20-2004​

Rest

Took a rest day today, not all that sore but I definitely think that it was a good idea. Went out tonight and ran some sprints to hopefully shoot my metabolism up some. Didn't run too many, because honestly I am not in the greatest cardiovascular shape right now.

Diet:
- 2 cheeseburgers
- Atkin's bar, low-carb choclate
- 2 cheeseburgers
- 2 hot dogs + cheese
- cheese
- tuna + mayo + cheese
- low-carb cheesecake, low-carb choclate milk

Diet was not that bad today I guess, but it could have been better, that's for sure. Felt like I ate a lot today but I am really not sure to be completely honest. It's somewhat hard to say on a low-carb diet. Didn't take in that many carbs today, I am positive about that.

Sleep: 3 + 3 hours.

 

[ncgirl21]

Morning Mike! Everything looks great. Diet looks fun . I had one of those Atkins bars the other day, they're really pretty good . Have a good day!!

 

[stencil]

stencil: Thanks man. A few of the singles with 505 I felt like I was doing more of a Romanian DL, but I am not sure. I could just tell that my legs were not completely locked out. Whatever. Thanks for the support.

Yeah, that happens, even with my pathetic weights. I think the main difference is how hard it hits your glutes and lower back. I try to kepe my lower back as out of the lift as possible since it's my main hammy / glute exercise.

 

[Saturday Fever]

Nice lifting!

Speed work is in order for your next Lower day. Speed, speed, speed!

 

[GRIFF]

Great job on the presses and lockouts my man, lookin hella strong there, especially while slimmin' down some. I see your weight is gettin back down where you want it, you were headin in my direction for awhile there haha. Keep up the good work.

 

[M.J.H.]

Andrea: Hey there, thanks for the support! I really appreciate it. Yeah the Atkin's bars are pretty good I think. They definitely help take care of my sugar cravings on this low-carb part of the diet.

stencil: Yeah man I have to agree. I don't think that SLDL and Romanians are so damn similar they really don't matter the exact style, ya' know? In other words they both stress your hamstrings, lower back, and glutes regardless.

SF: Speed work is done. And the other thing you wanted me to experiment with I really liked as well. Next is Upper1, any ideas? Once again, this is the day following a big refeed.

BTW, didn't you say something about some kind of isometric work?

GRIFF: Hey man, thanks for stopping by. Yeah I have really been trying to improve my lockouts lately especially. And this NHE diet is friggin' awesome. I get to pig out like crazy, and at the same time, I am having tons of fun. Slowly slimming down, keeping my workouts solid, etc. Yeah I was heading in your direction. Now shooting for a lean 212-215 lbs.

 

[M.J.H.]

Day 7
6-21-2004​

Lower Body 1

Speed Deadlifts:
365x2, 365x2, 365x2, 365x2, 365x2, 365x2, 365x2, 365x2

Suspended Good Mornings:
255x2, 255x2, 255x2, 255x2, 255x2, 255x2, 255x2, 255x2, 255x2, 255x2, 255x2, 255x1

Cable Pull-Throughs:
200x12, 200x12

Parallel-Grip Cable Rows:
290x6, 290x6, 290x6, 290x6

Parallel-Grip Cable Pulldowns:
200x12, 200x12

Crossbody Hammer Curls:
60x8, 80x11!

Really good workout tonight I think, definitely good for running on low carbs for 3 days, that's for sure. Started off today with speed deadlifts, for 8 sets of 2 with 365. Changed my mixed grip up so now my left hand is overhand and right hand is underhand. Don't have any elbow pain this way. After talking to the powerlifters in my gym I am thinking doing a double overhand grip until I get too heavy, etc. That way I don't have to worry about elbow pain. We'll see what happens.

Moved onto suspended good AM's for 11 sets of 2 with 255, and then on the 12th set I couldn't get the 2nd rep up. This was an experiment SF wanted me to try that I absolutely loved. Just doing sets of 2 until you no longer can hit 2 reps. I think I maybe should have gone with 275 lbs. instead of 255. Whatever. Moved onto some cable pull-throughs for 2 sets of 12 with the stack, and then 4 sets of 6 with the stack on cable rows. Beat my lats up pretty good. Hammer curls were awesome. Set with the 80's was nothing less than balls to the wall.

Diet:
- 3 scrambled eggs + cheese, 3 pieces of bacon
- italian sausage, hard boiled eggs
- Atkin's bar, Atkin's shake

3-Hour Refeed:
- low-fat macaroni & cheese
- low-fat BBQ pizza
- 2 fat-free waffles + maple syrup
- low-fat ice-cream
- low-fat brownies
- low-fat cheesecake
- 2 low-fat choclate eclairs
- fat-free pringles
- low-fat devil's food cake cookies
- gatorade, skim milk, mountain dew
- nerds candy, candy corn, fruit candy

Ouch, lots and lots and lots and lots of calories and carbs during this refeed. I definitely need to invest in some digestive enzymes to take prior to this meal because my amount of calories was absolutely out of control today. Took in way so many damn calories, almost a sickening amount to be completely honest. Whatever. For whatever reason even for me it's tough to pig out tonight what I just did on Friday. Oh well.

Sleep: 5.5 hours.

Weight: 223 lbs. Not too bad at all, especially right before a refeed. Don't feel flabby at all which is definitely a good thing.

 

[AnnaDTX]

hey!!! So far so good!

 

[Riverdragon]

This atkins stuff just amazes me. It's kind of like losing weight while you are raising your cholesterol. Makes no sense to me

 

[M.J.H.]

Anna: Thanks for the support! Appreciate it.

Riverdragon: Actually bro if you research the Atkin's diet it actually lowers people's cholesterol levels, along with their blood pressure.

 

[M.J.H.]

Day 8
6-22-2004​

Upper Body 1

Flat BB Presses:
135x3, 185x3, 215x3, 245x3, 275x3, 305x3, 325x2

Suspended BB Presses: (pins 5" off chest)
295x2, 295x2, 295x2, 295x2, 295x2, 295x2, 295x2, 295x2, 295x1

Tate Presses:
60x12, 60x12

Arnold Presses:
60x8, 60x8, 60x8

BB Front Raises:
85x8, 85x8, 85x8

DB Lateral Raises:
CAT: 30x20, 30x12, 30x10, 30x8
Dropset: 25x10, 20x8, 15x8

Eh, workout today could have been a lot better. Felt completely drowsy and lethargic during this workout. For whatever reason I could not get focused to save my f*cking life. Whatever. Overall my workout honestly was not THAT bad. Could have been worse I guess. But honestly considering that I had a refeed last night it could/should have been better IMO. Started off with bench worked up to 305 for a triple, and then 325 for a double.

Moved onto suspended BB presses for 8 sets of 295 for 2 and then on the 9th set I got halfway up in the 2nd rep and couldn't lockout. Whatever. Used SF's principle again about hitting doubles until you can't accomplish the desired reps anymore. Then hit 2 sets of 12 with Tate presses. Finished up with some TOUGH shoulder work, ouch. Arnold presses that beat my shoulders and rotator cuffs hard. Then BB front raises, ouch. And finally some crazy DB laterals. Started off with CAT with the 30's up to 50 reps total. Then immediately, with no rest moved onto a triple dropset. Delts were on FIRE, lol.

Diet:
- 3 scrambled eggs + cheese
- whey protein postworkout
- tuna + mayo, cheese, low-carb choclate milk
- pork rinds + french onion dip, low-carb cheesecake
- cheese, low-carb ice-cream

Eh, diet was okay today I guess. Not too bad or good to be honest, lots and lots of cheese it seemed like. But that's okay on this diet so its not that big of a deal. Looking forward to my refeed this Thursday or Friday night.

Sleep: 8.5 hours.

Weight: 224 lbs. Wow, lower than I would have guessed.

 

[Saturday Fever]

Until I can hit ONE rep with 295, you may not be unhappy with hitting 17 reps with 295.

 

[M.J.H.]

SF: Yeah I guess I really should not be unhappy unless I truly have a bad workuot. I just base my workout being good or bad more on my intensity and focus in the gym, rather than anything else. Don't ask me why.

 

[M.J.H.]

Day 9
6-23-2004​

Rest

Ran 11 sprints this morning. Last time I ran sprints I only did 10 so I am just going to add another sprint each session. Running as hard as I can for 50 yards, walking back, and then sprinting again. This may sound short and easy but when you havn't ran sprints in years, it's definitely exhausting.

Diet:
- 3 scrambled eggs + cheese, 3 pieces of bacon
- tuna salad, cheese
- steak + green peppers
- Atkin's bar
- 2 grilled chicken breasts + cheese + peppers
- grilled chicken ceasar salad

Diet wasn't bad today I don't think. Ate a lot of food, lol. Went to Friday's last night and got the sizzling chicken & cheese and a grilled chicken salad, and took off the croutons. I don't think I took in too many carbs but it was kinda' hard to say. Oh well.

Sleep: 6 hours.

 

[GRIFF]

Way to go stickin to the diet there Mike, looks to me like you'll be super lean in no time, you're already strong, great workouts even though you dont feel it was as good as it couldve been, if only my off days looked like that But enough kissin your ass for now, lets see some PRs DAMNIT! haha catch ya later bro

 

[M.J.H.]

GRIFF: Hey man, thanks for chiming in, I appreciate it a great deal. And the diet is tons of fun, I absolutely love it so far. Really seems to be getting the job done. I am curious how much I weigh tomorrow. My weight tomorrow is going to determine whether I will refeed tomorrow night or Friday night. We'll see what happens. I would like to get into the habit of doing a 3-hour refeed every 3rd night. But I guess we'll have to wait and see. If I am 222 lbs. or less tomorrow I am most likely going to refeed tomorrow evening. I don't want to be dropping weight too fast!

 

[Saturday Fever]

Let's experiment again. For your main lift do squat doubles until you can't do anymore. Then do 5 sets of 5 sumo stance SLDL. Then proceed to back and biceps.

 

[M.J.H.]

SF: Hey man, ouch, that sounds like a plan. Thanks for the recommendation as usual. I am thinking somewhere in the 425-445 range for squat doubles. What do you think? Also, I was thinking about throwing in some isometric work in my next bench session---what do you think? It is my more triceps oriented bench workout, by the way.

 

[stencil]

Good to see you're still experimenting and keeping at it, dude. It can be tough to get one's ass into the gym this time of year.

 

[M.J.H.]

stencil: Thanks for the support bro, really means a lot. I am still playing around with my diet and frequency of my refeeds to really see exactly where I should put them to optimize my strength gains. Its all about experimentation at this point I think, since I am not even 2 weeks into the diet.

 

[M.J.H.]

Day 10
6-24-2004​

Lower Body 2

Box Squats:
425x2, 425x2, 425x2, 425x2, 425x1

Sumo SLDL:
365x5, 365x5, 365x5, 365x5, 365x5

Underhand Support Rows:
210x8, 210x8, 210x8

Cable Pullovers:
120x12, 120x12

Cable Curls:
200x8, 200x8

Good workout today. Definitely an exhausting workout to be completely honest. Running on no carbs is friggin' killing me, that's for damn sure! I am definitely tightening up though I think, feeling a bit leaner on each of my low-carb days. Anyway, started off with SF's failure principle of doubles until you can not longer get 2 reps with full ROM box squats. These beat my f*cking a*s. Used 425, heavier than I should have gone, but really good sets. Really a good idea IMO to go this heavy, really got my used to the heavy weight on my back. Squat form was pretty damn good too, I might add.

Moved onto a new exercise for me, SLDL, but with a sumo stance. These are AWESOME. Really an unfamiliar feel completely, but I definitely liked them. Did most of my sets of 5 with a double overhand grip, to improve my grip strength. But a few I did with a regular mixed grip. Had my knees almost completely locked out for every rep. These sets I might add wiped me out. Moved onto some support rows, not too bad. Then some pullovers and some cable curls with the entire stack. Not bad.

Diet:
- cheese + mayo, low-carb toast + butter
- whey protein postworkout
- cheese

5-Hour Refeed:
- frosted flakes + skim milk, grape koolaid
- low-fat vegetable pizza
- low-fat cheese pizza
- low-fat vanilla cookies
- pretzels, fat-free pringles
- nerds candy
- low-fat coffee ice-cream
- soda, fruit punch, lemonade, skim milk

Really didn't feel like I went THAT crazy tonight during my refeed. Spread it out a bit more over 5 hours vs. 3 last time. But oh well. Kept my fat intake less than 30g I think. Maybe 40g at the very most. I know I should shoot for less. Also took 5g of ginger root before the refeed started to help digest all this food. Seemed to help some with the bloatedness, etc.

Sleep: 8.5 hours.

Weight: 224 lbs. A little high. Not going to refeed until tomorrow night.

 

[Saturday Fever]

That's a good workout.

With regards to wnting to change things up a bit, keep in mind that you need to focus on triceps on your lockout day, and shoulders on your bottom day. Those days should be structured like so...

ME Lift
Compound Accessory
Triceps
Triceps
Shoulders

and...

ME Lift
Compound Accessory
Shoulders
Shoulders
Triceps

I hope that clears it up.

 

[M.J.H.]

SF: Okay I see exactly what you're saying now. The order of exercises is basically what I am stressing in that workout. About the squat/deadlift workout I am just going to do something like this:

ME Lift
Lat
Compound Accessory (high/low)
Lat
Lower Back/Hamstring
Biceps

Does that look okay SF? Thanks man.

 

[Saturday Fever]

 

[M.J.H.]

SF: Thanks man. Here a rough layout of the program. Not much has changed except for the order of the exercises:

Lower Body 1 (deadlift)
ME Lift
Lats
Compound Accessory (high/low)
Lats
Lower Back/Hamstrings
Biceps

Upper 1
ME Lift
Compound Accessory (high/low)
Shoulders
Shoulders
Triceps

Lower Body 2 (squat)
ME Lift
Lats
Compound Accessory (high/low)
Lats
Lower Back/Hamstrings
Biceps

Upper 2
ME Lift
Compound Accessory (high/low)
Triceps
Triceps
Shoulders

 

[M.J.H.]

Day 11
6-25-2004​

Upper Body 2

Close-Grip Incline BB Presses:
135x5, 165x5, 195x5, 225x5, 245x2

7" Lockouts:
385x1, 385x1, 385x1, 405x1, 405x1, 405x1, 425x1, 425x1, 425x1, 445x0

Flat DB Presses:
120x6, 120x6, 120x5, 120x4

Seated French Presses:
105x12, 105x12

Nautilus Lateral Raises:
220x8, 220x8, 220x8

Really really good workout today. Pump in my triceps was absolutely AWESOME. Obviously this time I definitely refilled a lot of muscle glycogen. Because my triceps were about to explode, lol. Started off with CG incline presses, to a 5RM. I can't even take the bar down to touch my chest on CG incline because of the extreme pain that I get in my left elbow. I can get about 2" off my chest. Had some a*shole spot me for 245 who really pissed me off. He helped me the 3rd rep when I wasn't even sure that I needed it. Whatever.

Pulled a new bench inside the power rack for lockouts, measured roughly 7" although it's somewhat hard to say. Weird sets of lockouts. 385 felt VERY heavy at first, but after a few singles it felt lighter. Then 405 I just barely got for the first single, but the next 2 were much easier. And the same with 425. Seemed odd to me. Anyway, tried 445, budged it, but couldn't lock it out. Moved onto flat DB presses, tried for 4 sets of 6, but that didn't happen. Then some seated french presses, and finally some laterals. Not bad.

Diet:
- 2 scrambled eggs + cheese, low-carb toast + butter
- whey protein postworkout
- 2 hot dogs + cheese
- BBQ pork rinds, cheese
- garden salad + ranch dressing, mixed nuts
- pepperoni + cheese
- 2 Atkin's shakes

Diet was okay today, a little higher in carbs. Not over 40g though I would say, at the most. I try to stay under 30g, but sometimes it gets friggin' impossible since everything has a couple of grams. Oh well.

Sleep: 7 hours.

Weight: 226 lbs. I have decided that I am going to swing by Dick's Sporting Goods today and pick up a scale for my house. The gym scale anymore is just so unreliable I never have any idea how much I actually weigh. I am going to start weighing myself on a daily basis, first thing in the morning right out of bed, after a I use the restroom.