MonStar's Journal: Strong & Lean

[Saturday Fever]

Good session. Don't worry about the ROM on the 5RM work. It should be treated as a warmup. The idea being that you warmup so when you get to the big lift (the lockouts) you don't have to start low all over again. You can start closer to your 1RM and get some good sets in. Your lockout strength looks awesome. We might want to throw in some speed work soon to help you get the bar into a lockout position. Should show you some great PRs.

 

[Mudge]

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

Most of the human bodies cholesterol (about 95%) is made in your liver, and primarily comes from high GI carbs (sugars etc), not dietary cholesterol like eggs.

Infants were fed the equivalent of 40 whole eggs per week and cholesterol levels were not impacted measurably. These blurbs about dietary cholesterol being a killer are old news since disproven, just like 15 years ago they were telling us to eat margarine and not butter, now we know better don't we.

 

[M.J.H.]

SF: Yeah I know what you're saying now as the first exercise just serving as a warmup, makes sense to me more now than it did previously. Yeah I really think that gradually my lockout strength has been going up and up and up. So I think that Monday is going to be a good way of determining what kind of progress I have made in my triceps. I think that 355 is definitely in me, and I guess we'll have to wait and see about 360-365. I think that 365 is more of a mental barrier than anything. We'll see what happens. Tomorrow like we talked about I am going to do some rack pulls, and high/low hypers, which are going to friggin' kill my lower back. Hyperextensions probably hit my lower back harder than any other exercise.

Mudge: Thanks for the info man, appreciate it. I don't think that NHE is having any negative effects on my cholesterol at all.

 

[M.J.H.]

Day 12
6-26-2004​

Lower Body 1

Conventional Rack Deadlifts: (plates 6" off the floor)
135x3, 225x3, 315x2, 405x1, 455x1, 495x1, 545x1, 585x1, 615x1, 645x0

T-Bar Rows:
295x8, 295x8, 295x8

Hyperextensions:
155x3, 155x3, 155x3, 155x3, 155x3, 155x3

Close-Grip Cable Pulldowns:
200x12, 200x12

Nautilus Lying Leg Curls:
160x12, 160x12

Cable Curls:
200x8, 200x8

Good workout today I think, really seemed to be exhausted though for whatever. Reason. Lack of sleep last night and running on low carbs is definitely a deadly combo. Started off with rack pulls, 6" off the floor, to a 1RM. Budged 645 but unfortunately I couldn't lockout with it. Moved onto some ghetto style t-bar rows on one side of a barbell with a v-bar attachment. Really beat up my midback. Nice sets, that's for sure.

Moved onto some high/low with hyperextensions. Used a cambered-bar and did these Zercher style, with the bar in the crease of my elbows. Hit 6 sets of 3, not too bad at all. Then I did some pulldowns, hit my lats pretty hard. At this point I was so friggin' drained. Finished up with some leg curls with 160 and cable curls with the stack. Not a bad workout.

Diet:
- 3 hot dogs
- low-carb soft ice-cream, Atkin's bar
- mixed nuts
- whey protein postworkout
- bacon & cheese omlette
- cheeseburger
- low-carb choclate milk, 2 cans of tuna + mayo

Diet wasn't too bad today at all. Definitely kept my carbs fairly low. Had some soft serve low-carb ice-cream that was friggin' awesome, that's for sure. Really liked it a lot. Other than that I don't think I did too bad today.

Sleep: 5.5 hours. Damnit, had to work extra early today, I need a new job.

Weight: 222.5 lbs. Bought a new Health-o-meter scale yesterday that I am going to be using now on a daily basis. Instead of weighing myself at the gym, with their unreliable scale. I am going to be weighing myself on a daily basis, first thing in the morning, after using the restroom. Basically just to see how my water retention flucuates, etc.

 

[M.J.H.]

Day 13
6-27-2004​

Rest

Took a rest day today. I am going to be refeeding tonight and then tomorrow shooting for a 1RM in bench. I am either going to hit 355-360 and see how that feels and then maybe consider shooting for 365 again. All I know is that I am going to need to get a lot of sleep tonight, along with a hell of a lot of carbs in this refeed. Going to try and take my refeed a bit slower and really take in a ton of carbs and calories. We'll see what happens. Going to keep my meals somewhat limited before the refeed.

Wanted to add that today I am SORE. Holy sh*t, maybe running on low carbs has finally caught up with me. My lower back is killing me today. Along with my upper back, traps, hamstrings, etc. I just aching all over the damn place. I am hoping I feel a bit better by tomorrow because I am shooting for a big bench PR if I refeed right, that is.

Diet:
- scrambled eggs + cheese, sausage
- Atkin's bar
- pork rinds

5-Hour Refeed:
- raisin bran + skim milk
- low-fat vanilla cookies
- fat-free pringles
- low-fat pretzels
- fat-free chips
- fat-free cookies
- nerds, sour patch kids, swedish fish, lemonheads
- low-fat ice-cream
- 1% choclate milk
- low-fat pizza
- moutain dew, lemonade, v-8 splash

Tons and tons and tons of food tonight during my refeed. I was going to try and keep some idea of how many grams of carbs I took it, but it's honestly impossible. The entire 5 hours is pretty much a non-stop feast. So I really tend to go all out. I am curious what I weigh tomorrow morning. Looking forward to a bench PR tomorrow, so we'll see how that goes. I definitely have the carbs in my system to hit one, that's for sure.

Sleep: 8 hours. Slept through my alarm clock, lol.

Weight: 219.5 lbs. Wow, dropping weight faster than I thought. I definitely trust this scale though foir whatever reason. Once again I got out of bed, use the bathroom, and weighed myself.

 

[P-funk]

Weight: 219.5 lbs. Wow, dropping weight faster than I thought. I definitely trust this scale though foir whatever reason. Once again I got out of bed, use the bathroom, and weighed myself.

careful there. How much weight have you lost and how fast? How much are you losing per week? Going to fast is going to make you drop a good bit of muscle.

 

[M.J.H.]

P-funk: Hey man, I am down 3 lbs. since yesterday. I am guessing that it's water weight, since I drank a ton of water yesterday, and I was sweating like crazy at work. But I know exactly what you're saying. Also, yesterday and today I have been weighing myself on a brand new scale that I picked up. So you can't really compare it to the weights from before that because they're a few pounds different. I am curious to see what I weigh tomorrow morning after my carb-up feast tonight, lol.

 

[P-funk]

Oh yeah, 3lbs in one day is defenitly water.......the more you drink the less you hold. As long as you get a consisten reading on the same scale that is what is important. After my re-feeds sometimes i way as much as 10-12lbs heavier the next day. LOL

 

[M.J.H.]

P-funk: Holy sh*t, 10-12 lbs. of water gain after a refeed? Now that's what I call refilling muscle and liver glycogen! That's honestly insane though man, you must take in a few thousand grams of carbs. Because I know in 5-hour refeed I can take in easily far over 1,000g of carbs, without even trying. In the first hour alone I am sure I take in 1000g. I might try and keep a rough estimate tonight just because now I am curious.

 

[M.J.H.]

Day 14​

6-28-2004

Upper Body 1

Flat BB Presses:
135x3, 185x3, 215x2, 245x2, 275x1, 305x1, 335x1, 355x0, 355x0

Suspended Decline BB Presses: (pins set 4" off of chest)
295x3, 295x3, 295x3, 295x3, 325x2, 325x2, 345x1, 365x1, 375x1!, 385x0

Seated DB Presses:
75x6, 75x6, 75x6, 75x6

Cable Pressdowns:
200x12, 200x12
Dropset: 200x8, 170x8, 140x8, 110x8

WHAT THE F*CK!?

I can't figure out why the f*ck I can't hit a new PR on bench. I have tried and tried and tried to break 350 and I can't f*cking do it. Every single set prior to 355 felt strong as f*ck. Then I get to 355 and I get 5-6" off my chest and get stuck. Happened twice today. Great arch, tucked my elbows under the bar completely, not sure how I f*cked up. Whatever, I don't even want to talk about it, I am so f*cking pissed. I am not maxing out for a long time. I am sick of being let down.

Moved onto a more positive exercise. Did decline BB presses, but set the pins 4" off my chest and benched from the bottom position. For whatever reason I was very strong in this exercise. Worked all the way up to 375 for a single, not bad at all! Tried 385, and budged it, barely. Oh well. Did some seated DB presses, and then some pressdowns. Dropset with the pressdowns was pretty damn intense.

Diet:
- 2 scrambled eggs + cheese, 2 pieces of bacon
- whey protein postworkout
- 2 hot dogs
- mixed nuts
- cheese
- cheeseburger
- low-carb choclate milk, cheese
- low-carb ice-cream

1-Hour Refeed:
- low-fat ice-cream
- lemonade, skim milk
- low-fat pretzels
- low-fat chips
- nerds, lemonheads, sour patch kids
- fat-free cookies

I have no idea why I had a refeed tonight. Honestly it was extremely stupid. I felt like friggin' sh*t afterwards. I was hot, felt fat, just felt disgusting to be completely. Honest. I am not going to have another refeed until Friday or Saturday night. That's for sure.

Sleep: 8.5 hours.

Weight: 222 lbs. I am up 2.5 lbs. from yesterday morning. Not bad, considering that I completely pigged out last night on low-fat foods. I can't even imagine how many grams of carbs I took in last night, wow.

 

[sftwrngnr]

Hey Mike,
I suspect your BP issue is more mental than anything else (just my opinion). Com' on dude... you're strong as hell... your numbers speak for themselves. I am experiencing a similar issue (at a much lower weight). Look at your decline 1 RM, and look at where your bar placement is. You are getting stuck on flat bench at approximately the same location where you can press 375. I don't have any suggestions (I will leave that to SF), but I strongly suspect the barrier you are experiencing is mental.

I know that this morning when I did deads, my first attempt at 495 was nothing... did not physically get the weight off the ground. I talked to this old dude (he is 73), and he basically said "look, I just saw you pull 475 like it was nothin... 495 is only 20 lbs more... the barrier you are facing is mental, not physical... you'll get it 'some day'." I suspect the "some day" comment was to just piss me off, because it did. I went back to the bar, and pulled it up. It came up a little slow, but I did get full lockout.

Best of luck,

Dan

 

[Saturday Fever]

5-6" up means you need to start 4" up and do rep work. Maybe high/low, maybe 4 sets of 6. We'll discuss this further when I get to the office.

 

[M.J.H.]

Dan: Thanks for chiming in bro, really appreciate it a lot. I think that a lot of my bench strength could be mental. I mean it's really tough to say, to be honest. I am honestly not sure what it is. I mean I have worked on my lockout strength, time and time and time again. I get the bar a few inches off my chest and then I just this sticking point. It's driving me crazy. I am not sure what else to try, honestly, at this point. Nice story though man, and I agree that a LOT of 1RM strength is mental.

SF: Yeah maybe that has something to do with it. I am not sure what to try to be honest. I need to do something though because this is just pissing me off. I mean could I possibly be testing my bench 1RM too often?

 

[Saturday Fever]

Flat BB Presses:
135x3, 185x3, 215x2, 245x2, 275x1, 305x1, 335x1, 355x0, 355x0

Suspended Decline BB Presses: (pins set 4" off of chest)
295x3, 295x3, 295x3, 295x3, 325x2, 325x2, 345x1, 365x1, 375x1!, 385x0

With just a quick glance, I can say that this is too much physically, CNS aside. You can't go for 1RM on 2 lifts in a session.

I think what we've done is strayed a bit from focusing on your weaknesses. If you're weak 5-6" off your chest, then we need to spend a couple of weeks working from 4" up. One week perhaps we'll do a high low 4" pin press, next week we'll do 4 sets of 6 4" pin presses. We know the lockout strength isn't lacking (obviously, so we'll proceed as normal.

We're going to have you do a bench day the way I do bench days soon, when we pass this 5-6" sticking point phase. For now, let's just look forward to the next session and plan to get over this weak point. Good session overall.

 

[M.J.H.]

SF: Yeah I know what you're saying man, I definitely got a little carried away with the suspended decline presses today. So my next bench session my ME lift should be pin presses 4" off my chest? Or are you saying to do that as my high/low? I am thinking that at this point my lockout strength isn't the problem, like you said. It seems more about 4-5" off my chest I really just hit a wall for whatever reason. Whatever. I am a bit frustrated with my strength at this point, honestly.

Tomorrow is squat day, so I believe you said speed squats to start, correct?

 

[Saturday Fever]

Don't be frustrated with your strength, it's fine. Everyone has sticking points. Everyone works around them. It's not a problem at all.

Yeah, speed squats, and use 3 different stances.

 

[M.J.H.]

SF: What kind of accessory work do you have in mind? And what's that, 3 different stances? Do you mind clarifying?

 

[Saturday Fever]

Your foot placement. Use three different stances. Wide, narrow, extra wide, extra narrow, shoulder width, whatever.

Accessory work should include leg presses and good mornings.

 

[M.J.H.]

SF: Okay man, no problem. So I am going to be doing varied stance speed squats, then some rows, and then some high/low with leg presses most likely, some more lats, and finish up with some light good AM's. How does that sound?

What about my Upper2 session, more lockout work? Did you want me to do suspended bench 4" off my chest as my ME lift, and then high/low pin presses 4" off my chest? Thanks.

 

[M.J.H.]

Day 15
6-29-2004​

Lower Body 2

Speed Squats: (3 different stances)
275x2, 275x2, 275x2, 275x2, 275x2, 275x2, 275x2, 275x2, 275x2

Bentover Rows:
345x5, 345x5, 345x5, 345x5, 345x5

Leg Presses:
1040x4, 1040x4, 1040x4, 1040x4, 1040x4, 1040x4

Nautilus Pullovers:
220x12, 220x12

Good Mornings:
205x8, 205x8, 205x8

Hammer Curls:
50x12, 50x12

Really really really good workout today!! One of the best workouts that I have had in a long time. I had a refeed out of nowhere last night so maybe htat had something to do with it. Really awesome strength today IMO. Started off with speed squats in 3 different stances. Very narrow, maybe feet shoulder width or a little closer, then a little wider, and finally a very wide stance. Strange thing is that honestly the very narrow stance is the most comfortable for me.

Moved onto some heavy bentover rows, which were GREAT. I havn't done them in the past few months and damn, what a great exercise. Did them Yates style with a double overhand grip. Kicked the sh*t outta' my lats, big time. Really good sets there, did 5 sets of 5 with 345. My last 2 sets were a little too much momentum, oh well. Moved onto heavy leg presses, for 6 sets of 4. And then some pullovers. Finished up with some hammer curls, nice sets there. Overall workout was awesome.

Diet:
- cheese, low-carb choclate milk
- whey protein postworkout
- fried steak + mayo + cheese
- low-carb ice-cream
- 2 cans of tuna + mayo, cheese
- low-carb banana nut bread + butter

Diet wasn't too bad today at all. Definitely easy to stick to this low-carb part of the diet. I don't even feel like I am dieting most of the time. What I miss the most is just regular old snack foods. Other than pork rinds, there isn't much you don't have to cook.

Sleep: 7 hours.

Weight: 221 lbs. Down a pound from yesterday, interesting, because I had a refeed last night. Whatever, I am not complaining.

 

[Saturday Fever]

Always experiment with the squats. If the closer stance felt better, and you were able to sit back instead of down, try them on your next ME day or as a high/low exercise after deads. Like I've said before, some guys squat narrow, some guys practically do the splits they stand so wide. Just have to find what's best for you.

 

[M.J.H.]

SF: I will be experimenting with my squatting stance actually. Especially after today and feeling what I thought was the most comfortable, etc. We'll see what happens. I am going to try narrow stance squats for my next ME lift and see what kinda' weight I can throw around.

 

[Saturday Fever]

Just be sure to sit back, not down.

 

[M.J.H.]

SF: Yeah I'll have to remember that, definitely. I am going to try narrow stance I do just have to focus on squatting more good morning style squatting rather than just regular old bodybuilding style sitting down with the weight.

 

[M.J.H.]

Day 16
6-30-2004​

Upper Body 2

12" Lockouts:
135x3, 225x3, 275x2, 315x1, 345x1, 365x1!, 375x0

8" Lockouts:
375x1, 385x1, 395x1, 405x1

4" Lockouts:
415x1, 425x1, 445x1, 465x1, 485x1, 505x0, 500x0

Seated French Presses:
125x6, 125x6, 125x6, 125x6

DB Front Raises:
Dropset: 50x8, 40x6, 30x6, 20x8

Really really really good workout today I think. Tried a new principle with the lockouts. Started off with 12" lockouts, which were EXACTLY where my sticking point was, about 5" off my chest or so. Worked up to 365 for a single. Not bad at all, 365 came up strong. Got 375 halfway up but couldn't finish it off. Then up to 405 for 8" lockouts, not bad at all. And finally up to 485 on 4" lockouts. I couldn't go any higher 4" lockouts I was barely moving the bar at all it seemed. I wanted a 500 4" lockout SO BAD. I have been trying to hit 500 for months and months and months. Oh well.

Spent about 40 minutes on the lockouts so afterwards all I had time for is some seated French presses, not too bad, and then some DB front raises. Not a bad workout overall.

Diet:
- 2 scrambled eggs + cheese, 2 pieces of bacon
- whey protein postworkout
- Atkin's bar, pork rinds
- Isopure shake, cheese
- mixed nuts
- 2 cans of tuna + mayo
- low-carb banana nut bread + butter

Diet wasn't too bad today at all I don't think. I am most likely going to be refeeding tomorrow night. It all really depends on my weight tomorrow morning. If I am less than today I will most likely refeed. If I am the same, I will probably hold off until Friday night. We'll see.

Sleep: 7.5 hours.

Weight: 220.5 lbs. Not too bad. Down a half pound from yesterday. Need to take in more water and less diet soda.

 

[Saturday Fever]

We need to get some rep work in from just below your sticking point. Next Upper day do speed bench followed by high/low (8x3 preferrably) presses from just below sticking. That should help with that.

Good session overall, great numbers on the 4".

 

[M.J.H.]

SF: Okay man, sounds good. Speed bench I have not done in forever, it's going to be great getting back into that. Below my sticking point huh? So what do you think maybe 2-3" off my chest? Or something along those lines? Thanks for the support, like always. What my deadlift session coming up? Any ideas? More lockout work? Thanks SF.

 

[Saturday Fever]

Start 4-6" up and do rack pulls. 8 sets of 3. Then move the pins up 2-4" and go for a 1RM and keep moving up like you did with bench.

If you have anything left for accessory work, go for it. Otherwise keep the accessory work to a minimum.

 

[M.J.H.]

SF: Okay man, conventional rack pulls it is. I absolutely loved the technique today for lockouts so I am sure that I am going to love it for rack pulls tomorrow. We'll see what happens. So start off around 6" up and do 8 sets of 3, and then move onto singles creeping my way up until I am practically just standing up with the bar? I can tell this is going to be painful, lol. I didn't do the 8 sets of 3 with the lockouts today... I am going to be hurting!

 

[M.J.H.]

Day 17
7-1-2004​

Rest

Took a rest day today, definitely needed it I think. I am going to be doing some pretty intense rack pulling tomorrow in my deadlift session so I need this refeed beforehand.

Anyway, tonight I ran 13 sprints with my ex-girlfriend's brother. Talk about exhausting. They were around 50-60 yard sprints, and I was drained!

Diet:
- cheese, low-carb cookie
- 2 hot dogs
- Isopure shake
- 2 hot dogs

4-Hour Refeed:
- frosted mini-wheats + skim milk
- swedish fish, nerds, candy corn
- low-fat BBQ chicken pizza
- root beer, orange juice, v-8 splash
- fat-free chips, low-fat pretzels
- low-fat coffee cakes
- fat-free ice-cream

I honestly didn't feel like I ate all that much during this refeed. I kept feeling sick, I am not sure why. Like I had overeaten. Maybe my body is starting to get used to the refeeds and is rejecting them, who knows.

Sleep: 7.5 hours.

Weight: 217 lbs. Wow, lower than I guessed. I think I was somewhat dehydrated as well when I woke up. Refeeding tonight, without a doubt.